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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Oct 16, 2012 5:45 pm 
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Gorilla
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Posts: 988
Location: Idyllwild, CA
10-16-12 1hr 25min
1 Arm DB Deadlifts 123# x8Rx8LX8B > 125.5#
1 Arm Rows 83# x8x8x8 > 85.5#
Pullups +10# x8x~8x5 >Stay Unladen Pullups X~8x~7x~8 (Aiming for 10s)
1 Arm DB Military Press 53# x8x8x8 > 55.5#
DB Side Raises 33# x12x12x12 > 35.5#
Hanging Ab Raises x12x12x12
Oblique Crunches 53# x15x15x15

Going to one weighted pullup 3x8 and one unladen pullup 3x10 OR one unladen pullup 4x10+ I've decided. Feeling very strong, putting on some mass finally.

There is no worse feeling than pushing your body so hard, so far beyond it's limits that every nerve ending, every muscle fiber, and everything logical inside your brain starts screaming for you to cease until it develops into a fiery burning agony, and then you're done, and there is no better feeling than knowing you have the willpower to push your limits and break boundaries. This is why I lift, this is why I fight.
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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Oct 16, 2012 5:54 pm 
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Gorilla
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Location: Idyllwild, CA
Video time.
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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Oct 17, 2012 2:55 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Nice pics in your first post, you have a good physique and nice shape to your muscles. Good to see you haven't completely dropped the running either, just no ultras on the cards for a while I assume?..

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Oct 17, 2012 3:37 am 
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Gorilla
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Posts: 988
Location: Idyllwild, CA
Thanks man.

No I have not dropped running. I run twice a week for about 30min for around 3.75 to 4 miles. Right now I get a very slight nag out of my knee when I run. But I am certain weightlifting is alleviating a lot of it. I think it might be an imbalance issue which is why I split my legs off onto their own day so I could focus on getting them stronger and more balanced.

Another interesting thing to note is when I stretch before or after I run instead of just beginning to run, on my next run my knee will become more sore.

I hope to be back up to 1hr runs again soon.

I am still mulling over how to restructure my routine. Currently I am training all my muscle groups 2x a week sans legs which I split up over my two chest days. This sounds insane but with my diet the way it is I am getting great recovery. I am also sleeping well and not restless so I know I am not over trained and recovering well.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Oct 17, 2012 10:53 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Ran 30 min today, around 4 mi. Hardly a boo from my knee.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Oct 17, 2012 11:11 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Keep up the great work!

As for knee pain, something to consider as well - if you happen to have flat feet by any means (or, are used to wearing shoes with poor arch support for too long), orthotics might alleviate the pain overnight. My left knee was KILLING me last fall/winter, couldn't squat without 3 days of pain afterward, any jumping, crouching or fast movement would set it off as well. Chiro did a foot scan, got some custom orthotics, and I was pain-free within 2 days of wearing them. Sometimes even a slight imbalance or poor arch support can lead to strange knee pain out of nowhere, all it might take is something simple to help correct it as well!

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Oct 18, 2012 1:48 am 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Thanks VE. I have tried orthopedic insoles, they do not work. I never had an issue being near/barefoot before I over trained my knee. It'll heal, eventually.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Oct 18, 2012 5:46 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
10-18-12 1hr 20min
DB Chest Press 2x 68# x8x8x6 > Stay
Weighted Pushups +10# x20x~20x~20 > +12.5#
DB Chest Flys 2x 48# x8x7x8 > Stay (Aim for 10)
Hammer Chinups +10# x12x~12x~12 > Stay, aim for easier 12s (High rep week, normally I'd do 20# x8x8x8)
DB Bicep Curls 40.5# x10x10x~10 > 43#
Vest Squats +75# x15x15x15 > 83#
Lunges X Didn't do

Found an ingenious way to work my legs and keep my current format, sorta. I feel like 1/2 month lifting and 1/2 month resting is ideal for me, so here is what I am doing.

A1: Chest-Push x3/Biceps x2/Quads x2
Off - Run - Calves x2
B: Back-Entire x3/Shoulders x2/Abs x2
Off Totally
A1: Chest-Dips x3/Triceps x1/Biceps x1/Quads x2
Off - Run - Hamstrings x2
B: Back-Entirex3/Shouldersx2/Abs x2

I am mixing the rep schemes on muscles groups I find to grow harder than others. For instances my biceps barely respond to 8s, but 10s and 12s, and even 15s do wonders. So on A1 I do one x10 bicep movement, and one x12-15 movement, so I'd drop the weight on hammer chins or chinups and go x12+, then I'd go and do biceps curls or hammer curls x10. Then maybe on A2 I'd go heavy and do x8 on chinups/hammer chins or curls for one movement, or even x15.

I am doing this for lateral deltoids too as I find they respond best to 12+, and legs which seem resilient to training at x12-x15.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Oct 19, 2012 3:13 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Ran 30 minutes today. Did Calves, 96# x2 legs x20x20x20.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Oct 20, 2012 3:11 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
10-20-12 1hr 30 min
Suspension strap dips +35# x7x7x7 > Stay 1 more week
Triceps kickbacks 20.5# x15x15x15 > 23#
Triceps overhead raises 40.5# x9x9x10
Unladen dips x12x12x~12 (HUGE improvement over last week)
DB chest flys 2x48# x9x9x9 > Stay, aim for 12+
Weighted chinups +20# x10x10x10 > 22.5# another huge improvement
Hammer curls 40.5# x12x12x12 > 43#
Vest squats +85# x15x15x15

At this point I nearly puked. So I stopped. I have finally worked out a SOLID plan that I think works super well. I do my normal A and B days going on an every day schedule, alternating between A1 and A2 of course. A2 is longer because I do two biceps and two triceps movements so I'll only do one quadriceps movements on A2. On A1 I can do two quadriceps movements. On my 'off/run' days I will do my calves and/or hamstrings but always include my abs. These will come after A days with the days after B being rest. Here is how it will look.

A1
Off or Run, Calves and Abs
B:
Off totally
A2
Off or Run, Hamstrings and Abs
B
Off totally

Rinse and repeat.

Yay. ^_^

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Oct 21, 2012 4:10 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Did abs and hamstrings today, it's my quasi-off day.

Vest goodmornings 96# x15x15x15 > 101#
Hanging ab raises x12x12x12 Weighted crunches +53# x25x25
Oblique crunches 53# x15x15x15 > 58#

I can see the outline of my obliques, my cuts are getting deeper. Mom says I am under eating since I stopped counting calories but I refuse to believe it or count calories because I think they are bullshit and you cannot quantify the human metabolism.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Oct 22, 2012 4:02 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
10-22-12 1hr 20min
DB deadlifts 126# x8x8x8 > 136#
1 arm rows 85.5# x8x8x8 > 88# Drop 25% 63# x12x12x12
Unladen Pullups x10x10x10 > +2.5#
Pullup negatives +10# x5x6x8 X
1 arm DB military press 55.5# x8x8x8 > 58#
DB side raises 35.5# x10x10x10 Drop 25% 2x 28# x12x12x12

This day was kind of a cluster fuck. I don't feel like I had a good workout. I had to move from 1 arm deadlifts to doubles because of the strain on my shoulder at that weight. Also having trouble with pullups. I feel like I should be adding tons of weight but my form suffers as I get heavier then the reps drop. I tried negatives today and it was way too much stress on my shoulders. Here is how I think I will structure it from now on with abs on my off days.

Single arm DB deadlifts capped at 120ish 3x8
DB deadlifts 3x8-10
1 arm rows 3x8 drop 3x12
Weighted pullups 3x10 (even if I can only do +2.5#)
1 arm military presses 3x8
Side raises 3x10-12 (Right now I am stuck on those 35s so I am doing a drop)

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Oct 25, 2012 12:45 am 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
9-24-12 1hr 20min
DB Chest Press 2x68# x8x8x8
Weighted Pushups +12.5# x20x20x20 > +15# (Fact, this is a 25% drop from DB chest presses, so it's like a drop set)
DB Chest Flys 2x 48# x9x9x9 > Stay (Aim 10-12)
Hammer Chinups +12.5 x10x10x10 > 15#x10s
DB Bicep Curls 2x 43# x9x9 x1DB x9 > 45# x1DB
Unladen Chinups x15x15x~15
Vest Box Squats+DB 100# x15x15x15 > 113#
Vest Lunges +75# x10x10x10 > 100#

I'm seeing much strength increase. I am now chest pressing my body weight with DBs, something I have never been able to do. I am eating so much good quality food, I feel my body thriving. Excited to go for a jog tomorrow.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Oct 25, 2012 1:44 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Finally developed a solid loop to run on that involves some dirt. It's 2.7 miles and involves two smaller loops so I can add mileage or double up for my 5 miler.

Ran 2.7 mi at 30 min. Did hanging abs 3x15, obliques 53# 3x15 and calves 63# 3x20.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Oct 26, 2012 2:06 pm 
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Manatee

Joined: Sat Jun 11, 2011 3:14 am
Posts: 442
you are the man!

need to see you and mom before I move to SF. What's the schedule like on your weekends...and will text mom as well. working for Tampon Queen still but wantto phase her OUT...and limping along with my broken heart...so grateful to you and mom ...you will never know, yeti!

Your workouts look great- glad you found a way to run!!! it is zen on earth,

xo


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