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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Mar 18, 2013 3:40 pm 
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Elephant
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Location: wales
he usually only advocates one working set with a couple of warm ups, i follow it in kinda cycles at the minute, low volume mike mentzer style one week, high german volume type training the next its quite good............ if your better now, maybe it was just a few rough days mate :D

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Mar 19, 2013 2:46 pm 
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Gorilla
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Posts: 978
Location: Idyllwild, CA
I feel a lot better after 2 days of rest. I lifted today and I feel pretty good but I am still kind of shell shocked that I managed to absofuckinglutely destroy my CNS. I reworked my routine and shaved a ton of reps, exercises and sets off, nearly cutting each lifting session in half to 45 minutes. Coupled with my half rest half lifting mentality, I will be in 'recovery' mode for the next few weeks. I still want to add some shrugs, bicep curls, and abs back in, but I am not touching my routine until I'm damn sure I don't make this mistake again, I won't even be reworking a 3x8 into a 6/8/10 even though it's the same reps with about the same workload, which I think may help for a few exercises; not until I know I don't make this fuckup again.

3-19-13 45 min lifting + 45 min fasted walk.
DB deadlift 181x6 166x8 151x10 > 186/171/156
DB rows 151x8x8x8 > 156
Weighted pullups 52.5x6 32.5x8 20x10 > 55/35/22.5
DB Upright rows 2x48 x15x15 > Hold
Pullups to failure (25)

Rest tomorrow, and a walk.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Mar 20, 2013 12:44 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Good to hear that you feel better mate. Back to it !!

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Mar 20, 2013 11:20 am 
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Gorilla
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Location: Idyllwild, CA
Thanks champ. I've been enjoying your log, a lot. You're like a bullet, one path, one direction, non stop full force and unwavering. Good luck! Today I rest; having some black coffee before going for a 45 min fasted walk. Then chores and errands. See ya tomorrow.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Mar 21, 2013 2:36 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-21-13 1hr (Wasted time setting up for shoulders and scrambling around for my chinup numbers)
DB chest press 176x5 161x8 146x9 > 181/166/151
Weighted chinups (wrote down the wrong numbers in haste) Hold at 65/40/30
Weighted triceps dips +62.5 x8x8x8 > +65
Tricep kickbacks 45.5 x15x15 > 48
Decline pushups to failure (50)
Chinups to failure (25)

So I tried training my shoulders after I did chest press, turns out my shoulders really hate that and I couldn't even get the weight up. I surmise that my triceps are responsible for helping get the weight into position. I had to do a quick substitute and wrote down my pull up numbers by accident. So shoulders on back day = less than ideal, chest day = plain stupid; that means the only place for shoulders to go is on my B days, legs. If that does work out, it's back to C day, back. My workouts are still under 1 hour by 5-10 min, so I am happy about that. I'm still not adding anything until I see damn fit.

Resting and feeding now.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Mar 22, 2013 2:25 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-22-13 50 Min 3.6 mile jog 37 min abs 13 min (50 min)
I caved and went for a 3.6 mile jog today, 37 minutes. I was very careful about my form and made sure to run on as much soft surface as possible but I feel like my knees are gonna protest anyway. Fuck it, YOLO. I really enjoy jogging but can really only do it 1x a week without severe repercussions. I also did some isometric ab movements, planks and stuff, and some crunches.

Legs and shoulders tomorrow.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Mar 23, 2013 3:06 pm 
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Gorilla
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Posts: 978
Location: Idyllwild, CA
3-23-13 1hr 13 min (Actually about 45-55 min)
DB+vest front squats 156x6 141x8 126x10 > 161/146/131
DB+vest lunges 151 x16x16 > 156
Standing calf raises 161 x15x15
Standing DB shoulder press 96 x8x8x8 > 101, go to 6/8/10
Lateral delts 48 x15x15

The workout took so long because I am having some serious issues with seated shoulder presses and had to ditch them in favor of lighter standing shoulder presses; which I will take slow and work my way up as much as safely possible with no belt.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Mar 24, 2013 5:14 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-24-13
Rest; 3 hrs of light manual labor for work, 2/3 fasted.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Mar 25, 2013 3:12 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-25-13 45min lifting + 2hrs of fasted light manual labor and 1 hr of non fasted manual labor
DB deadlifts 186x6 171x8 156x10 > 191/176/161
DB rows 156x8x8x8 > 161
Weighted pullups 57.5x6 37.5x8 25x10 > Hold
DB shrugs 171x15x15 > Hold
DB lateral deltoids - Opted out because I did them 2 days ago before altering my routine
Pullups to failure (30)

A nice 45 min session; I feel very strong. I usually take a 45 min fasted walk every or every other day unless I am working, then I work in the park fasted for 1-2hrs before lifting or before breaking fast. I am going to start putting this in my journal.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Mar 26, 2013 10:26 am 
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Gorilla
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Posts: 978
Location: Idyllwild, CA
3-26-13 3hr fasted light manual labor.

So, I am very close to maxing the 196lbs of iron I own on deadlifts AND chest press, and squats will follow suit. I am deciding if I wanna buy 4x more 25s to load onto my DBs for 196, essentially maxing the recommended loading weight of my DB handle, or go for 4x35s which will be 178 minimum on Amazon and slightly overload my DB handles.

Doesn't even matter as I cannot afford the extra weight. ):

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Mar 27, 2013 1:11 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
Going to take an extra day of rest today. I walked 45min, 3mi, fasted.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Mar 28, 2013 2:45 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-28-13 1hr 10 min
DB chest press 181x4 166x5 151x10 > 181/166/156
DB push press 111x6 96x8 81x10 > 116/101/86
Weighted dips +65 x8x8x8 > 67.5
DB chest fly 2x48 x15x15 > 2x50.5
Tricep kickbacks 48 x15x15 > 50.5
Flat pushups to failure (25) Decline Pushups to Failure (15)

I had an incredible workout and despite getting the DB with 181 caught on the wall and dumping it, then trying to go back to finish my reps and frying my chest for 166 as well I felt it was EXTREMELY productive (nailed 15x10 so I bumped that up) I also subbed DB shoulder press for the push press which I had been practicing and it felt AMAZING. My thumb ligament is nearly completely healed and didn't bother me one bit during the workout.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Mar 29, 2013 2:02 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-29-12
Rested today, took a 2 mile hike and did about an hour of light manual labor fasted.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Mar 30, 2013 2:42 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-30-13 1hr
Squats 161x6 146x8 131x10 >166/151/136
Lunges 156 x16x16 > Hold
Standing calf raises 166x15x15
Chinups +65x6 45x8 30x10 67.5/47.5/32.5
Bicep curls 38x15x15 > Hold
Hammer chinups to failure (25)

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Mar 31, 2013 1:46 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 978
Location: Idyllwild, CA
3-31-13 45 minute/3 Mile walk.

Made tofu scramble w/ un-ham for mom and I; a Sunday morning tradition. Next week I think I will do banana pancakes. (:

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