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Old 08-01-2013, 01:05 AM   #601
Hunterace
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is mental!!!
I'm quitting next week!
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Looking big bud! Great pic!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 08-01-2013, 01:12 AM   #602
fenrisulfr
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Tired of lifting these baby weights.
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I agree bench press was great, great pullups too. I tried to do a btn pullup once I failed! Lookin beefy.
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Old 08-01-2013, 08:40 AM   #603
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Looking really strong JD.
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Old 08-01-2013, 08:52 AM   #604
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Twisted Steel

Beard Power doubles your total.

Bench PR in 2 weeks smash time.
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Old 08-01-2013, 10:57 AM   #605
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by Hunterace View Post
Looking big bud! Great pic!
Thanks.

I could smile and pose better, but my wife said we should get a "before" picture. More like "half-way."

Quote:
Originally Posted by fenrisulfr View Post
I agree bench press was great, great pullups too. I tried to do a btn pullup once I failed! Lookin beefy.
Thanks. It's baby weight, but I'm on track to fix that!

BTN were rough the first time I did them, but a few weeks in and my upper lats got wide. Definitely worth the effort if you don't have shoulder problems, etc.

Quote:
Originally Posted by Off Road View Post
Looking really strong JD.
Thanks, OR! was hoping you'd say "looking really young!"

I'm @ 195 and 12% BF. When I get to 200 @ 12%, I will try a mini-cut to get to 195 and 8-10%. Then, work back up to 200 at 8-10% and repeat. After that, holding at 6-8% is sufficient to make the physique pop without being chronically starved!

Quote:
Originally Posted by OneMorePlate View Post
Twisted Steel

Beard Power doubles your total.

Bench PR in 2 weeks smash time.
Oh, I didn't mention that instead of my left arm, I used the beard on the bench?

dude, it's on the calendar... in ink!
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BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
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Old 08-01-2013, 11:08 AM   #606
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Ya, I meant to say, "Looking really YOUNG."
I would love to be 200 lbs and 12-ish %
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Old 08-01-2013, 08:47 PM   #607
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by Off Road View Post
Ya, I meant to say, "Looking really YOUNG."


Quote:
Originally Posted by Off Road View Post
I would love to be 200 lbs and 12-ish %
Me, too!
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 08-01-2013, 09:11 PM   #608
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by jdmalm123 View Post
1. Rehab/strengthen forearms
due to arm wrestling strain, want to build up forearms with more emphasis on rotation and extension to balance against stronger flexors.

2. Improve lower body mobility
feet hurt most days (tight, probably from long hours in workboots), calves are tight, SLR is restricted bilaterally, hips, adductors, hamstrings and gluteus min/med are often tight.

3. Give my abs/core a little more attention
ab muscle bellies are shallow, core will be critical for major lifts progressing and spinal rotational mobility is a key to injury prevention for me.

4. Recover my pull up abilities
currently hard to do more than a few BW pull ups (partly due to injuries and added BW). Want to return to sets of 15-20!

5. Improve general conditioning
Maybe some sledgehammer, tire work, jumping, calisthenics and/or walking/running.

Thinking of addressing the above two days per week on off days. Did a test/sampler session today.
Today's stuff...

D-Handle Pull up: BWx4 >> Felt tightness from prior day

Plank: 30 seconds >> Could do more but felt unsettled/shaky

CoC Gripper: G x 30/30 + G x 30/30 inverted >> Easy

Seated Rotation: 15 second stretch/side + 4# Med Ball x 30 (feet elevated)>> Tight! Core conditioning is poor!

BTN Pull up: BWx4 >> Weakest pull up variant. Feel something that is "pre-pain"

Standing Split Rotation: 4# Med Ball x 15+15 >> Momentum + rotation = back adjustment!

Curl/Kickback: 15x30/side (emphasis: forearm rotation) >> Felt good, no forearm pain

Deep Squat Hold: BW x 10 seconds x 5 >> Deeper than my current squat. Trying to rest at bottom. Tipping backward, ankles unstable, hard to balance/relax. Lats got tight when fighting to stay arched.

Tire Flip: Not until I clean out the garage! Tire buried! >> Not in a rush for conditioning until I hit 200 lbs.

Comments:
Went super light/mild.
Testing it out and do not want to hinder regular lift days at all.
Will try another, similarly structured session using different moves on Tuesday.
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 08-01-2013, 09:44 PM   #609
KD5NFW
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Nice press work JD! I see where I've been going wrong now, I need the beard power Looking really good in the pic!
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Old 08-01-2013, 09:47 PM   #610
Hunterace
Hunterace
is mental!!!
I'm quitting next week!
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Great work JD! Clean the garage, you know the woman told you to do that 50 times already, geeze! Keep it going bud!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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