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 Post subject: Re: New Year, New Goals
PostPosted: Fri Jan 08, 2010 2:18 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Schedule switched up to 8:30a-10:30a instead of 6a-8a so that I can get more sleep. As well as MON I'll be assisting my homeboy in the gym three times a week for the up and coming show in March. Also I've got a gal that I'll be working with to get her cardio routine set. That'll be three times a week if she can stick with it. She'll have the support of her man, so hopefully she'll stick with it. Her sessions are gonna be at 6a, so I'll hit that and then swing back to my gym for a 8:30a-10:30a session. So I'll either have to eat more or cut out my cardio at my gym.

This morning I jumped the gun and went in at 8a-10a. Hopefully this weekend I'll be able to sleep through the night without getting up at 5a.

Toe Raises 1x35@90lbs, 1x35@90lbs, 2x25@90lbs
Quad Ext 4x25@90lbs
Seated Ham Curls 4x25@#10
Calf Raises (Leg Press) 4x25@200lbs
Squat Press 4x25@200lbs
Knee Raises 2x15@70lbs ea (someone was on the Seated Ham Curls with a trainer so I did these while I waited for them to finish)
Seated Ham Curls 2x25@#10

Everything was 1m30s breaks so it was a fast pace. Drank alot of water and had to blelch alot. It was semi empty with the exception of the female personal trainer and her two back to back clients.

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 Post subject: Re: New Year, New Goals
PostPosted: Mon Jan 11, 2010 3:15 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Slowly regained my appetite by FRI evening and started eating more during the weekend. Today I'm going to focus on getting back up to a ton of calories. Weighed in at 218lbs.

In this AM with DB.

HS Chest Press 3x15@140lbs
HS Incline Chest Press 3x15@140lbs
V-bar Tricep Pushdowns 3x15@140lbs
Tricep Cable Pulldowns (back restricted) 3x15@70lbs
HS Alternating Chest Press 3x15@70lbs ea
HS Alternating Incline Chest Press 3x15@70lbs ea
Wide Grip Reverse Curls 3x15@140lbs
Close Grip Reverse Curls 3x15@120lbs
Cable Flys Upper Chest 1x15@50lbs ea, 1x15@60lbs ea, 1x15@70lbs ea
Cable Flys Lower Chest 1x15@50lbs ea, 1x15@60lbs ea, 1x15@70lbs ea
Chest Press 3x10@#8
Incline Chest Press 3x10@#8

Gave DB some tips on his elbow, hand and leg placements on poses. Spent about 15-20 mins on that.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 12, 2010 3:07 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Lat Pulldown wide grip bar 3x15@#12
Lat Pulldown close grip bar 3x15@#14
HS Preacher Curls 2x10@90lbs, 1x8@100lbs
HS Alternating Preacher Curls 3x10@45lbs
Alternating High Lat Row 1x10@270lbs, 2x10@230lbs
Lat Pulldown close grip (slightly laidback engaging core) 3x10@180lbs
Standing Alternating Cable Bicep Curl (elbow perpendicular to floor, facing perpendicularly from the stack) 3x10@50lbs
Standing Alternating Cable Bicep Curl (elbow+chin tucked in tight, facing towards the stack) 3x10@50lbs then after each set I eeked out anywhere from 4-6 reps
Lat Pulldown wide grip (slightly laidback engaging core) 3x10@160lbs*
Lat Pulldown wide/neutral grip (slightly laidback engaging core) 3x180lbs

*The 160lbs lat pulldown at the end of my routine was due to my grip being shot. So I located a wide neutral grip bar and took care of that.

The gym did get crowded around this time, but what do you expect, it's the beginning of a new year as well as later that I normally go. I felt strong with my bicep routine, but I didn't feel as tight as I would of liked. I was going to do a burnout with rather light weight, but people were milling in and I was already 5 mins past my time. Next week I am gonna make it a point to get a burnout in.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 12, 2010 3:15 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
maybe you should get a burnin out.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 12, 2010 5:16 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
vivalasvegans wrote:
maybe you should get a burnin out.

:mrgreen:

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 Post subject: Re: New Year, New Goals
PostPosted: Fri Jan 15, 2010 4:51 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Two hour workout with DB.

Traps and lowerback routine.

Highlights:
130lbs dumb shrugs
130lbs unilateral slightly bend-over front shrugs
90lbs teapot shrugs
145lbs dumb RDL
130lbs dumb DL

Everything else was pretty much the same weight that I normally do. My grip was surprisingly present, especially for how late in the week it is. Also having a gym partner so makes the difference, even when they aren't putting up the numbers you put up. But to have someone acknowledge that it ain't lightweight...is motiviation nonetheless.

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 Post subject: Re: New Year, New Goals
PostPosted: Sat Jan 16, 2010 10:20 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
A touch under 6 hours of hiking in 25F weather. The first and last 30 mins or so were off trail since I have a lead in from my neighborhood.

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 Post subject: Re: New Year, New Goals
PostPosted: Mon Jan 18, 2010 2:46 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Shoulders and forearms with a focus on overhead work. I went completely bar and db work, which is the first in a long long time. I did a lot of warming up before each exercises and made sure that I had my form and ROM where I wanted it. I also found that I am still unable to do side laterals on my right shoulder. Even a 25lbs isn't going up very pretty, so I had to jump on the cable machine. I was however suprised with my bar overhead work.

Highlights:

Behind the neck barbell shoulder press 165lbs at 6 reps
Unilateral seated shoulder press 70lbs at 8 reps

Forearms where pretty much what I normally do with no dramatic increases in weight. I did however get a really nice burnout at the end of the entire routine.

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 Post subject: Re: New Year, New Goals
PostPosted: Tue Jan 19, 2010 2:04 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Two hour workout with DB.

Highlights:
50lbs Drag Curls
35lbs Hammer grip cross over curls on a preacher bench

Alot of laughing and good times during the routine. Afterwards spent 10-12 mins on DB's show routine. Oh and had to fend off, you know who, with our laughing/joking around.

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 Post subject: Re: New Year, New Goals
PostPosted: Wed Jan 20, 2010 2:02 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
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Location: Anchorage, AK (Alaska)
Two hour workout with DB.

Highlights:
Quad Extensions 235lbs at 8 reps (new PB)
Quad Extensions 245lbs at 8 reps (new(er) PB)
Seated Hamstring Curl #18 at 8 reps (new PB)

Routine started off with alot of stretching then we went right into heavy lifting on our first rotation. Second rotation was low weight high reps at 4 sets of 25 reps. Third rotation was again low weight high reps but focusing on speed, 4 sets of 25 reps. Then finished off the routine with the squat press, 270lbs at 4 sets of 25 reps.

Just finished eating and I'm gonna shower then head out with a friend to walk my brother's mall...whee I am so gonna look like an old man. Hopefully I won't need a walker.

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 Post subject: Re: New Year, New Goals
PostPosted: Thu Jan 21, 2010 9:52 am 
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Elephant
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great work on all the pbs! did you have to hobble around the mall?

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 Post subject: Re: New Year, New Goals
PostPosted: Thu Jan 21, 2010 2:24 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Impressive stuff here. What's a hyper, if you don't mind, please.

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 Post subject: Re: New Year, New Goals
PostPosted: Thu Jan 21, 2010 3:07 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
@vv You better believe it, especially when I was ride the escalators.

@Rob http://www.shapefit.com/lower-back-exercises-hyperextensions-back-extensions.html

2h workout with DB in the Dungeon. MW wasn't able to make it.

I'm totally new to this location, but got in alot of freeweights in for lower back and traps. The highest db they had were a pair of old 110 hex dumbs, so I mainly played with those. Nothing too far off from what I do and was able to get in four rotations.

Highlights:
110lb one handed rows
behind the back shrugs in a split stance (there wasn't any block for my heels)

Oh and let me tell you how much fun it is to have control over the overhead music. You can even bring in your own CDs and stuff. Also it's nice to be able to wear just an oversized t-shirt and not worry about folks trying to touch up on a brada.

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 Post subject: Re: New Year, New Goals (Less is More)
PostPosted: Fri Jan 22, 2010 11:55 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
In an attempt to attack my bulking issue at a different angle. I'm reducing my caloric expenditure rather than increasing my already hard to manage increase in caloric intake. Starting MON I am reducing my workout session to 1h and I am limiting the session to only one composite exercise. I will still be going 5 days a week, but will be taking a back to basics approach. The weight is going to be extremely light and I will be focusing on form, slow movements, deep stretching and concentrated contractions with each and every rep. Breaks will be 3m per set and I will force myself to sit down and not dance or pace around. Also all of these exercises will be executed via freeweights, with the focus being to strengthen the ligaments, tendons and stabilizers.

Here is the plan:

MON - Chest : Flat Bench Press (Bar) stretch + warm up + 8x8@95lbs
TUE - Upper back : Pull ups (assisted) 8x8@(never used this machine)
WED - Legs : Squats stretch + warm up + 8x8@95lbs
THU - Shoulders : Shoulder Press (Bar) stretch + warm up + 8x8@95lbs
Biceps : Curl (Bar) 8x8@65lbs
FRI - Lower back : Dead Lift (Bar) stretch + warm up + 8x8@95lbs

The following week I may increase the weight by 10lbs if I felt as if I wasn't feeling a pump or not burning or fatigued. I may also swap the days/exercises around if I feel as if my biceps or grip is fatigued after coming off of a certain pulling exercise. Also if by the ending sets I feel as if I need more of a rest period to be fully engaged for 8 reps, then I will rest accordingly.

Wishing myself good luck in the mental department as I know this is going to be a humbling experience for me.

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 Post subject: Re: New Year, New Goals (Less is More)
PostPosted: Fri Jan 22, 2010 2:01 pm 
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Stegosaurus
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Location: San Jose, CA
Good luck with the new routine!

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