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Old 03-05-2014, 09:42 PM   #101
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sounds like a little extra recovery is in order...either naps, sleep, massage, ice, hot epsom salt baths, stretching, beer, aspirin, extra food, or whatever you like.

we grow in the rest phase, so get as much recovery as possible in between sessions.

this one gets me near the elbow sometimes, but you can see that there could be tension anywhere from the wrist to the humerus.

i had a doctor offer carpal tunnel surgery after a year of pain and after a negative MRI...short story, I massaged my forearms in the right spot for about 15 minutes and the pain went away.

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Old 03-06-2014, 11:32 PM   #102
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great numbers keep it up
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Old 03-08-2014, 10:41 AM   #103
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Quote:
Originally Posted by jdmalm123 View Post
sounds like a little extra recovery is in order...either naps, sleep, massage, ice, hot epsom salt baths, stretching, beer, aspirin, extra food, or whatever you like.

we grow in the rest phase, so get as much recovery as possible in between sessions.

this one gets me near the elbow sometimes, but you can see that there could be tension anywhere from the wrist to the humerus.

i had a doctor offer carpal tunnel surgery after a year of pain and after a negative MRI...short story, I massaged my forearms in the right spot for about 15 minutes and the pain went away.

Good info, JD! Don't worry, shortages of beer is not an issue here in Europe although I may start using ice/heat therapy if it gets painful enough.

It looks like I have the same issue as in this picture. I'll try what you said though... maybe just lightening up my load and doing some light massages on my self might do the trick. I'll keep you posted. Thanks again!

Quote:
Originally Posted by RobMoriRB View Post
great numbers keep it up
Thanks for your support, Rob!

I didn't have any time to post this yesterday so I'll go ahead and do it now...

Squat
5x60
3x100
3x120
3x130
3x135kg

Military Press
5x20
4x40
2x50
3x3x52.5kg

DL
5x60
3x90
3x3x102.5kg

DB Curls
10x14
9x26
7x26
8x26kg

Dips
10x(Body Weight)
11x(Body Weight) +21.25
10x(Body Weight) +21.25
10x(Body Weight) +21.25kg

I'll be back at it on Monday. Guaranteed.
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Old 03-08-2014, 02:30 PM   #104
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Damn good work.
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Old 03-10-2014, 11:49 AM   #105
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Originally Posted by BendtheBar View Post
Damn good work.
Thanks, BtB! Looks like you're almost the same weight as me, can lift twice as much and are about 1.5x my age... But I'm pretty confident I could kick your ass in wrestling, jiu-jitsu and possibly dominoes (or as Cheeseheads call it, "some sort of euchre").

I felt my normal Monday lifting weekend hangover today, but it wasn't too bad as I got to bed before 11 the previous night. I was still able to hit all my goals and realized that next week I'll be hitting 300lbs on squats for reps which I'm sure is a staple for any beginner's lifting goals.

Amazingly I had to wait for someone to finish in the squat rack today, but luckily I didn't have to choke-slam them for using the squat rack for dubious purposes (they were RDLing and not curling). I got more volume on Military Presses as per someone's request. The last set was a little rough. Here's what I did today...

Squat
5x60
3x100
3x3x120kg

Military Press
5x20
3x40
3x50
3x55
3x60
3x65
3x67.5kg

DL
5x60
3x100
3x120kg

DB Curl
10x10
8x18
8x26
7x26
7x26kg DBs

Dips
10x(Body Weight)
3x10x(Body Weight) +22.5kg

Weighted Sit-ups
3x20x22.5kg
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Old 03-10-2014, 12:44 PM   #106
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Quality work man!!

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Old 03-10-2014, 03:26 PM   #107
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Waiting for the squat rack is a tough one. It's nice to see someone actually squatting; just not at your gym.
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Old 03-11-2014, 06:35 AM   #108
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great solid work buddie, keep it going
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Old 03-12-2014, 07:45 AM   #109
BobbyMac
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Quote:
Originally Posted by big_swede View Post
Quality work man!!
Thanks for stopping by, Swede!

Quote:
Originally Posted by BendtheBar View Post
Waiting for the squat rack is a tough one. It's nice to see someone actually squatting; just not at your gym.
Definitely. I can't wait to have my own home gym. I work out by myself anyway so I feel like other people just get in the way.

Quote:
Originally Posted by RobMoriRB View Post
great solid work buddie, keep it going
Thanks for checking out the log, homie!

I felt a tad weaker on my pull-ups today, but that should be expected since I decreased my volume significantly a few weeks ago. Everything else was solid though. Unfortunately there were a couple muscle heads hogging the rack (again) so I missed out on my shrugs today since I had to run back to work. I'll have to hit those next time.

Here's what the workout looked like today:

Squat
10xbar
5x60
3x3x100kg

Pull-up
5x(body weight)
3x3x(body weight) +12.5kg

Bench
10xbar
5x60
3x100
3x3x112.5kg

DB Rows
3x3x50kg DBs

Planks
3x1:10min.

Unfortunately (for my workout routine) I'll be in a tiny village in the middle of nowhere with no weight room this weekend and will miss out on Friday's workout. I'll have to wait until Monday to hit my 300lb squat benchmark. Till then...
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Old 03-18-2014, 07:51 AM   #110
BobbyMac
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According to my workout plan, this week was supposed to have been an active rest, where I would just hit one set with one rep after warming up. However, since I've essentially been resting from Thursday to Monday, with just a few pull-ups and jailhouse dips here and there, I decided I didn't need more rest and I went on to my final week which is set up to test my max. Here's what I got after going all-out:

Warm-up (squats)
5x60
4x90
3x3x100kg

DL
5x60
4x90
3x100
1x120
11x120kg (max)

Bench Press
5x60
3x80
3x100
1x115
8x115kg (max)

Pull-ups
5x104 (my body weight)
3x114
10x116.5kg (max)

I also did planks (3x1:10min) but didn't do any shrugs since I was already exhausted from maxing out.

I'll test my max for squat, military press and rows on Friday and then I'll start the workout cycle again. Stay tuned!
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