Author Topic: Stuck's Journal  (Read 24433 times)

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aiir

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Re: Stuck's Journal
« Reply #195 on: January 01, 2016, 02:30:18 am »
+1
12/31/15
Weight: 149.7lb
Condition: sore everything, hamstrings shot
Diet: ?

Notes
- Was supposed to be a rest day but played basketball with friends for about 2 hours. It was a huge mistake considering how sore I was in the morning, couldn't extend my leg for fear of tearing my hams...after playing ball, I pretty much felt like an 80 year old while walking around the house. Not going to do plyo's tomorrow and use that as a rest day instead, I basically did plyo's today anyways.

Happy new year everybody, personally don't really put a lot of value into this holiday but I hope y'all are at least as sore as me to bring in 2016.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Stuck's Journal
« Reply #196 on: January 03, 2016, 03:44:33 am »
0
Reminder to self:
Green: Progression (from previous workout)
Red: Regression (from previous workout)
Bold:  :personal-record:



01/02/16  :personal-record:
Weight: 149.6lb
Condition: tight hamstrings, tired
Diet: ?, too late to calculate

Upper B (Expolsive)
Activation: n/a

Push Press
- 100x9, 100x5, 100x4 / 12b rest-paused

Lat Pull
- 125x11, 125x6, 125x5 / 12b rest-paused
 
DB Press
- 60x11, 60x6, 60x4 / 12b rest-paused

Cable Seated Row
- 120x8, 120x8 /1.5'

Stretches: triceps, pecs, back (light)

Notes
- quick workout, was pretty tired but felt good





Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

adarqui

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Re: Stuck's Journal
« Reply #197 on: January 03, 2016, 09:52:21 am »
0
Reminder to self:
Green: Progression (from previous workout)
Red: Regression (from previous workout)
Bold:  :personal-record:



01/02/16  :personal-record:
Weight: 149.6lb
Condition: tight hamstrings, tired
Diet: ?, too late to calculate

Upper B (Expolsive)
Activation: n/a

Push Press
- 100x9, 100x5, 100x4 / 12b rest-paused

Lat Pull
- 125x11, 125x6, 125x5 / 12b rest-paused
 
DB Press
- 60x11, 60x6, 60x4 / 12b rest-paused

Cable Seated Row
- 120x8, 120x8 /1.5'

Stretches: triceps, pecs, back (light)

Notes
- quick workout, was pretty tired but felt good



what's the PR? confused.



Quote


NASTY.

aiir

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Re: Stuck's Journal
« Reply #198 on: January 03, 2016, 01:24:27 pm »
+1
what's the PR? confused.


first workout of 2016! hah
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Stuck's Journal
« Reply #199 on: January 07, 2016, 02:45:56 am »
+2
Reminder to self:
Green: Progression (from previous workout)
Red: Regression (from previous workout)
Bold:  :personal-record:



Slacked off a little because I didn't want to do leg hypertrophy lifting on my birthday lol. Of course, one wrong day turns into two, so here I am now.

01/03/16
Weight: n/a
Rest day.

01/04/16
Weight: 150.4lb
20 years young!  :personal-record:

01/05/16
Weight: 152.6lb
Went to gym with only 40 minutes before closing time, just did some forearm work because I just wasn't feelin' it mentally.



01/06/16
Weight: ?
Condition: good
Diet: 2369 kcal, 111g protein, 360g carbs, 48g fat (too low)

Lower A (Heavy)
Warmup: foam rolling, 0.20mi jog @ 8.5mph

Clean
- 45x3, 95x3, 135x2, 145x5

Squat
- 135x3, 185x10, 185x10
 
Bulgarian Split Squat
- 35's x(10R,7L)

Seated Horizontal Calf Raise
- 135x12, 135x12

Stretches: legs

Notes
- still on lower weights & volume to ease in and prevent intense DOMS
- if I don't foam roll before squatting, I can't even get into a good half-squat stance. going to foam roll on rest days from now on
- gotta start paying attention to my calorie count, adding one extra shake will get me where I need to be
- lower back sore, not used to high-rep squatting



Tried to make these into gif's for ease of viewing, couldn't get it to work with the forum...but it's worth watching anyways.

Nastiest dunk of this season, courtesy of DeMar DeRozan: https://streamable.com/zx6v
Nastiest block of this season, courtesy of Festus Ezeli: https://streamable.com/vb5p?t=
« Last Edit: January 07, 2016, 04:15:12 pm by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: Stuck's Journal
« Reply #200 on: January 07, 2016, 11:37:56 am »
+1
happy birthday!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

aiir

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Re: Stuck's Journal
« Reply #201 on: January 08, 2016, 01:48:22 am »
+2
happy birthday!

thanks!



01/07/16
Weight: 151.6lb
Condition: tired legs, otherwise surprisingly good
Diet: 2876 kcal, 177g protein, 417g carbs, 58g fat

Upper C (Hypertrophy)
Activation: 10lb DB's warmup

[SS] Lat Pull X DB Press
- 140x8+3+3+3, 140x7+3 | 70x10+3, 70x5+1 (myosets)

DB Lateral Raise
- 20x10, 20x10

[SS] Rope Pulldown X Hammer Curl
- 40x9, 35x7 | 30x7, 30x7

Notes
- Finally completed one full cycle of the new routine! Sadly, but also encouragingly, getting close to a PR - I don't think I've ever gone above 7 workouts deep into a routine without losing discipline/motivation and stopping for 2-4 weeks.
- Last submaximal day, next cycle is all exercises, all sets, all reps. Gotta add some ab work in too.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Stuck's Journal
« Reply #202 on: January 11, 2016, 12:15:58 am »
0
01/10/16
Weight: 152.6lb
Condition: really tired
Diet: 1962 kcal, 105g protein, 237g carbs, 38g fat

- Foam rolled legs, drove to the gym at 8:20pm, gym was closed. That's pretty much it..
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

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Re: Stuck's Journal
« Reply #203 on: January 11, 2016, 09:06:17 am »
+1
 :ffffffuuuuuu:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

aiir

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Re: Stuck's Journal
« Reply #204 on: January 12, 2016, 01:34:12 am »
0
:ffffffuuuuuu:

pretty much sums it up!


01/11/16
Weight: 151.5lb
Condition: average
Diet: 2043 kcal, 94g protein, 262g carbs, 52g fat

Played ~4 hours of basketball, all half-court, medium intensity. I was gassed! Haven't played for such an extended period in a while, ankles + feet are really sore in a good way.

Although I'm kinda disappointed that I played basketball instead of squatting, still got a pretty nice legs/plyos workout in. Probably going to add 2 supersets of squats x calf raise into tomorrow's Upper Body A workout to make sure I maintain some squat volume though.

Notes
- calorie counts have been pretty low lately, need to make that a priority
« Last Edit: January 12, 2016, 01:36:25 am by stuckintheaiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Stuck's Journal
« Reply #205 on: January 13, 2016, 07:56:57 pm »
0
(Yesterday)

Reminder to self:
Green: Progression (from previous workout)
Red: Regression (from previous workout)
Bold:  :personal-record:



01/12/16
Weight: ??
Condition: sore/aching right shoulder
Diet: ??

Upper A (Heavy)
Activation: band shoulder dislocations x 10

Bench Press
- 185lb, 10x1 / 8 breaths (rest-pause cycle)

Lat Pull
- 145x5, 145x5, 140x5 / ~1.5'
 
Forearm Curl Cycle
- 1 set

Machine Seated Reverse Fly
- 50x3 super-paused reps

Stretches: n/a

Notes
- ran outta time! gotta stop going so late
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Stuck's Journal
« Reply #206 on: January 18, 2016, 01:40:23 am »
0
Slipping into the same shit as usual with skipping workouts and just getting lazy! Stopped the bleeding today, back on track.

01/17: Upper C
01/18: Lower C
01/19: Rest
01/20: Upper A
01/21: Lower A
01/22: Upper C (or rest)
01/23: Flying back to school, rest day


Reminder to self:
Green: Progression (from previous workout)
Red: Regression (from previous workout)
Bold:  :personal-record:


01/14/16
Push Press: 110x9,110x?,110x? / rest-paused (12b)


01/17/16
Weight: 150.9lb
Diet: ??
Condition: pretty average

Upper C (Hypertrophy)
[SS] Weighted Pullup X Weighted Dip: +15lb x (8+3+3), (5+3) | +40lb x (10+3+3), (5+3)
- myosets, love doing weighted dips!

DB Lateral Raise: 20x10, 20x10, 20x7 / 2'

[SS] Rope Face Pull X Overhead Tricep Press 45x6 | 45x3
- first time doing either exercise and tricep was cramping, cut out the rest

BB Wrist Curls: 30xburnout (front, back), 30xburnout (front, back)

Notes
- Really good bounce back work, forgot how much I like those weighted pullups/dips. Gym here doesn't have a dip belt so I've been using my backpack with weights inside.



<a href="http://www.youtube.com/watch?v=pFptt7Cargc" target="_blank">http://www.youtube.com/watch?v=pFptt7Cargc</a>
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Stuck's Journal
« Reply #207 on: January 19, 2016, 04:54:49 pm »
+1


Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Stuck's Journal
« Reply #208 on: February 01, 2016, 05:50:08 pm »
+1
01/21/16
DB Press: 70x6, 70x6, 70x6

Notes
- was still sick, just wanted to get something done



01/23/16
- Played 2 games full court basketball, medium-low intensity.



01/27/16
Bench Press: 185x6, 185x5, 185x2  :personal-record:
- All time PR! Was supposed to be continuing the rest-pause cycle with 5 breath rests (my last sessions were 185x10 / 12b rests, 185x10 / 8b rests), but it was crowded at the gym and I was repping in with a friend. Decided to just go 3 straight sets and see how far I could push it, was nice to see the progression.

Lever-loaded Reverse Incline Row 70x6, 90x6
- Mid-spine always feels tight/lightly painful during this (right after the concentric motion), not sure why.

Rope Pushdown: 42.5xburnout, 42.5xburnout

Hammer Curls: 35xburnout

Notes
- First workout of the new semester, felt really good. Need to figure out my routine with classes in the way tho



01/31/16
- Played 4 games of half-court ball, medium intensity. Won all 4.  ;)
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV