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 Post subject: Re: RC 2.0
PostPosted: Tue May 15, 2012 3:15 pm 
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Location: Austin, TX
Thanks man. That is what I usually do, known for doing 8 sets or more for deadlifts, but I got the idea that I wanted to be "fresh" to go for heavier lifts early in the workout. I'm not sure if that is what bit me, or just the fact that the lower back was going go out no matter what that day. It was feeling a bit stiff when doing squats about 4 days prior and it was just one of those things.

Luckily it seems to be slowly getting better and I'll be doing massage therapy this week, hot tubs, sauna, stretching, tons of resting the lower back to focus on arms, shoulders, etc. and eating a ton of whole fresh foods.

I absolutely will warm up a lot more in the future though.

Thanks for checking in on my journal. I'm working hard these days. Quietly working on a comeback to the bodybuilding stage :)

Thanks for your support, as always! This is the start of your 4th year on the forum. So happy to have you here!

-Robert

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 Post subject: Re: RC 2.0
PostPosted: Tue May 15, 2012 11:48 pm 
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Location: Austin, TX
5/15/12

I trained abs today.

It went like this:

Warm-up:

Spin bike for 15 minutes

Forward crunches
60
60
60

Left side crunches
60
60
60

Right side crunches
60
60
60

Workout:

Hanging Knee Raises
40
40
40
40
40
40
40
40

Plank
75 seconds
80 seconds
90 seconds
60 seconds
60 seconds
60 seconds

Slow Hanging Knee Raises with pause at top
15
15
15
15

Then I sat in the sauna for 20 or 30 minutes and did some relaxing and sweating.

Dinner now and then hopefully not a very late night. About midnight now. Last night I didn't fall asleep until somewhere after 4AM. I am not very good at falling asleep. I just lie there for a long time wishing I could fall asleep. Oh well, onward.

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 Post subject: Re: RC 2.0
PostPosted: Wed May 16, 2012 10:05 pm 
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Location: Austin, TX
5/16/12

Today I worked out in the sun in the early evening after shipping out all of the NYNY essay contest prize packages.

I got the workout done early so I could watch the Thunder vs. Lakers game online tonight. Go Thunder!

Today's workout went like this:

Warm-up

Walk in the sun for 30+ minutes

Forward arm circles
50
50
50
50

Backward arm circles
50
50
50
50

Workout:

Narrow grip pull-ups
20
16
12
16

Wide grip pull-ups
12
12
12
12

Push-ups
20
20
20
20

I'll probably be shrugging tomorrow. Looking forward to it!

I might even get to bed early tonight.

I'm very happy to announce that I completed the T. Colin Campbell Plant-Based Nutrition Certification Course tonight!

High Fives!

Now I have a certification in Plant-Based Nutrition from Cornell University. I learned so much over the past 6 weeks. What an outstanding course!

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 Post subject: Re: RC 2.0
PostPosted: Wed May 16, 2012 10:44 pm 
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Gorilla
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Posts: 713
CONGRATULATIONS, RC!!!!! Yahoooooo!


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 Post subject: Re: RC 2.0
PostPosted: Thu May 17, 2012 12:23 am 
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Location: Austin, TX
Thanks! High Fives!

The course was amazing! You should definitely take it sometime. So awesome!

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 Post subject: Re: RC 2.0
PostPosted: Thu May 17, 2012 5:11 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3682
Location: Christchurch, New Zealand.
Cool, just found this log. Will read through the whole thing tomorrow when I have a little more time.

Looks like you are putting in the hard yards as usual ?!

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 Post subject: Re: RC 2.0
PostPosted: Thu May 17, 2012 12:19 pm 
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Location: Austin, TX
Yeah, this is the log I've been working from the past couple of months. I fell behind with the other one. I even still have all the workouts on paper, some of them typed up, but it was over the course of many weeks and I figured it was a better use of time to just start over.

Then I started a new journal (this one) and the first few days into it, snapped my wrist and had to take a 2-week break. But, back at it!

Off to go shrug now! Expect a report soon!

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 Post subject: Re: RC 2.0
PostPosted: Fri May 18, 2012 1:47 pm 
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Location: Austin, TX
5/17/12

1PM

Warm-up
Spin bike for 15 min

Lateral Raises
12.5s x 12
15s x 10
20s x 10
25s x 8

Front Raises
12.5s x 12
15s x 10
20s x 10
25s x 8

Rear Delt Raises
12.5s x 12
15s x 10
20s x 10
25s x 8

Behind the back barbell shrugs
225lbs x 10
315lbs x 10
315lbs x 7
405lbs x 2 brief holds

Dumbbell Overhead Press
50s x 10
55s x 10
60s x 6
65s x 3

More Lateral Raises to keep warm while doing more shrugs
15s x 10
15s x 10
15s x 10
15s x 10

More Front Raises to keep warm while doing more shrugs
15s x 10
15s x 10
15s x 10
15s x 10

More Barbell Shrugs
315lbs x 5
225lbs x 15
225lbs x 15
275lbs x 10

Then I went home and ate and went to a Dead Prez show.

Heading to Bone Breaker Barbell this weekend!

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 Post subject: Re: RC 2.0
PostPosted: Sat May 19, 2012 12:50 am 
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Posts: 21019
Location: Austin, TX
5/18/12

Today I slept in since I was out until 3AM with Dead Prez, and didn't get to sleep until 4AM ish.

Photo of me and Stic from last night after the show. He posted this online today.

Image

Today's workout was abdominals

It went like this:

Warm-up

Spin bike for 10 minutes

Forward crunches
60
60
60

Left side crunches
60
60
60

Right side crunches
60
60
60

Workout:

Hanging leg raises
15
15
15
15
15
15

Lying Leg raises
30
30
30
30
30
30

Plank
90
60
60
60

Getting late, better get to bed soon.

Good solid weekend of training coming up!

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 Post subject: Re: RC 2.0
PostPosted: Sun May 20, 2012 12:26 am 
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Location: Austin, TX
5/19/12

I took a rest day today.

I spent about 20 minutes in the sauna and 10 minutes in the hot tub. I had a really large dinner and enjoyed the Thunder come from behind win to beat the Lakers!

Great stuff! Go Thunder!

Bone Breaker Gym tomorrow!

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 Post subject: Re: RC 2.0
PostPosted: Mon May 21, 2012 8:05 pm 
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Posts: 21019
Location: Austin, TX
5/20/12

Today I woke up feeling a bit under-powered but I was heading to Bone Breaker Barbell nonetheless and that got me pumped up to some degree.

Even when I showed up I was feeling a bit tired, perhaps under-rested, but I got my workout in and picked up the pace. I ended up lifting over 500 pounds with my upper body, something I've only done once before, so it ended up being a pretty solid workout.

Today's workout went like this:

Warm-up

Jog in the sun for 10 minutes

Forward arm circles
50
50
50

Backward arm circles
50
50
50

Workout:

2-arm hammer grip bicep curls
65lbs x 10
65lbs x 12
85lbs x 10
85lbs x 12
105lbs x 6
95lbs x 10

Behind the back barbell shrugs
315lbs x 15
315lbs x 15
405lbs x 12
506lbs x 2
455lbs x 10
455lbs x 7
405lbs x 12
405lbs x 12

Push-ups
20
20
20

Then I was exhausted, like I was before the workout but even more so.

Got to bed early.

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 Post subject: Re: RC 2.0
PostPosted: Mon May 21, 2012 8:21 pm 
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Rabbit
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Joined: Tue Aug 23, 2011 1:45 pm
Posts: 188
Location: VA, U.S.
Woah man talk about some heavy lifting! Your traps must be sore! Great work. Keep it up!

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 Post subject: Re: RC 2.0
PostPosted: Mon May 21, 2012 11:29 pm 
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Location: Austin, TX
5/21/12

Thanks SunWarrior.

Traps feel fine actually. Maybe I should have trained harder! :) I've been shrugging about twice per week so I'm pretty used to it, at high volume.

I took a rest day today because I'm still not feeling quite 100%.

Sat in the hot tub and sauna for a bit, drank more water than usual, had 2 lemons and other fruit.

I should probably get to bed.

Thunder beat the Lakers Big Time, as I predicted.

Pretty pumped about that!

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 Post subject: Re: RC 2.0
PostPosted: Mon May 21, 2012 11:34 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3682
Location: Christchurch, New Zealand.
Sounds like you are doing everything right, some rest and an early night can make all the difference.

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 Post subject: Re: RC 2.0
PostPosted: Tue May 22, 2012 10:17 pm 
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Posts: 21019
Location: Austin, TX
5/22/12

Took another day off today.

Feeling under the weather and spending the majority of the day in bed.

This is my first real cold since last summer. It has been a full year since the last time I had a full-on cold.

Bummer, but I'll keep resting up and should bounce back in a few days.

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