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Old 11-03-2012, 04:27 PM   #61
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Originally Posted by BendtheBar View Post
Iron was moved. A few weeks you'll be right back where you were.
thanks Steve. DOMS in the shoulder region is quite apparent, but damn did it feel good to smell and smash the iron
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Old 11-04-2012, 11:22 PM   #62
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11/4/12: Day 2 of getting back in to the iron game
Pre: 1 scoop PSU
Intra: 1 scoop Endurance BCAA Plus
Warm-up: None (I really miss box jumps and jumping rope)

Seated BHTNP
Barx12
60x12
75x10
85x10
100x5,6,6

Chins: 15 neutral, 10 semi sup, 12 pronate, 10 semi sup, 12 neutral, 6 pronate

45 Degree Back Raise (focusing on glute/hammie contraction): Bw x 5 sets x 12 reps

Ab Wheel (kneeling): bw x 4 sets x 12 reps

Incline Bench
45x10
95x10
135x8,6,5 -> front delts and triceps still not recovered from BHTNP or Fridayís workout

Hi HS Iso Lateral Rows (weight plate amt on each side)
95x12
115x8
70x20

Hoist Seated Leg Extension
6 units x 10
7 units x 12
8 units x 12

Lying Leg Curl
65x20
95x15
110x10

Bent Bat Wing+Reverse Fly: 5lbs each hand x 2 sets x 12 reps

Barbell Curl: 50 x 12/4/3/1 -> rest pause style

Thoughts: Shitty numbers but the volume felt nice - completed everything in an hour
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Old 11-05-2012, 03:53 AM   #63
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nice to see you back at it Nick,

i guess right now you are glad to be back lifting at all
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Old 11-05-2012, 03:54 AM   #64
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How's the broken foot/toe/I forgot what?
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Old 11-05-2012, 10:51 AM   #65
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Originally Posted by markievicz View Post
nice to see you back at it Nick,

i guess right now you are glad to be back lifting at all
Thanks brother. haha, yeah, just getting in there feels awesome. My numbers have been pitiful to say the least, but I blame low upper body numbers for being unable to train the lower body well

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How's the broken foot/toe/I forgot what?
Three broken toes on my right foot. I'm still wearing the boot, but no crutches. 2 of the 3 still "feel" broken, but it's only been about 3.25 weeks since the injury.

I have a follow up ortho appt on Monday Nov 12 and hopefully the x-rays will indicate I can remove the boot. We will decide if I need physical therapy during that appt.

However, I just started driving and pain free!
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Old 11-05-2012, 06:18 PM   #66
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11/5/12: Lower Boidy Emphasis (3rd time lifting post-toe break)
Pre: 1 scoop PSU
Intra: 1 scoop Endurance BCAA Plus

DB Goblet Squat
30x12
50x10
60x10
70x10
75x10
85x10

BB Back Squat
45x5
95 x 2 sets x 5 reps
135 x 2 sets x 5 reps
165 x 5
185 x 5 sets x 5 reps

RDLs: 135 x 5 sets x 12 reps

Plate Front to Side Raise: 10lbs x 8

Seated Hip Abductor Machine
90x10
70x10 -> motherofgod.jpg hips were so tight

BB Reverse Curl
30 x 30 + 5 rest pause, 15

45 Degree Back Extension (focusing on glute drive): bw + 25lbs x 8, 12, 12

Dips: bw x 20, 15

Bent Over Bat Wing + Negative Reverse Fly : 5lbs each hand x 15
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Old 11-06-2012, 11:30 PM   #67
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11/6/12: PHAT Power Upper
Calories: 3400ish
Pre: 2 scoops NaNo Vapor
Intra: 1 scoop Endurance BCAAs

Bodyweight: 168.2lbs -> ~4.5 lbs lower than pre-broken toe weight

Warm-up: 4.5 minutes on the stationary bike at setting 12 of 20

BB Flat Bench
45 x 2 sets x 10 reps
75x8
105x8
135x5
160x5
185x5
205 x 4, 4, 3.5 -> damn, Iíve lost a lot of strength, but Iíve also lost ~4lbs. Time to bulk!

BB Pendlay Row
135x8
155x5
175x5
205 x 3 sets x 5 reps -> straps; I need to get a vid and make sure hips stay put

Weighted Parallel Bar Dips: bw +70lbs x 8, 7

Weighted Pronated Pull-ups: bw + 45 x 8, 6

Seated DB OHP
35x12 -> easy
40 x 8, 6

Weighted Supinated chins (instead of rack chins): Bw+35 x 8, 6

Ripptoe Skullcrusher: 55 x 10, 8, 8

Incline DB Curls
20x10
25 x 2 sets x 6
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Old 11-07-2012, 11:01 AM   #68
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Good to see you squatting again. How was the pain?
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Old 11-07-2012, 12:53 PM   #69
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Good going man!
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Old 11-07-2012, 10:59 PM   #70
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Good to see you squatting again. How was the pain?
Thanks Steve. No pain. I have to lift in shoes with a slight heel which I'm not used to, but beggars can't be choosers - at least I found shoe that is about the same height as my boot

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Good going man!
Thanks swede!
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