View Full Version : Rooster's Log
Saturday;
today was back in the gym day. My buddy came out from dallas and to the gym we go. 25 minutes of elliptical kicked my ass. dumbell curls, single arm tri ext, cable curls,y-bar ext barbell curls, more y-bar ext.
Sunday;
leg day,started out with 10 minutes of cardio to warm up,4 set of smith machine squats, 4 sets incline press,calf ext,leg ext,leg curls. Needless to say my ass hurts today.
Monday;
Missed am with lift buddy, going solo after work for back day.
Thanks all.
heavyliftin
01-22-07, 9:05 pm
Cool man, hope all goes well.
Today was back day.
seated wide rows- 120x8,120x8,120x8,120x6
cable pull downs- 110x8 4sets
machine pull downs- 180x8,200x8,220x8,240x8
dumbell rows- 80x8,80x8,90x8,100x5
still finding the groove. Saturday was chest day, I am still in there 90 dumbell flat bench for 4th set 8 reps, some cables and incline. Sunday was tri's, o/h ext,cable pushdowns, o/h rope ext, dips. swell still kicking and tight.
Peace out. See you in the pit.
Tuesday-Missed chest day due to migraine. Wouldnt go away with advil so just skipped.
Wednesday was leg day-
Hack squats,180x8,270x8,360x8,360x8
Leg ext, 130x15,130x15,130x13,105x15 ,individual legs,
Calf raises 360x25,360x20,360x20,365x15
Shoulder day,
seated shoulder press(smith machine) 140x8,160x8170x8,170x6
seated dumbbell press 50x8(4sets to failure)
Shrugs-270x10,360x10,410x10,450x8
Side Laterals-20x15,20x12,20x10,20x8(failure)
Friday
Good arm day. Still sore on Monday. Nothing big just nailed every strand of fiber in the arms. They all hurt.
Monday, Back day
narrow grip seated cable row 120x12,130x12,150x12,170x10,200x8
narrow grip cable lat pulls, 120x10,120x12,120x12,120x10
wide machine rows, 100x10,100x10,110x10,120x10 (each side)
regular machine rows, 140x10,140x8,130x10,130x8
Sore as hell and muscles swollen full.
Its been a few days since my last post. Lots of crap at work but I am not letting it get to me.
seated cable rows-160x10,170x10,180x10,190x10
standing bar rows(bar in the corner) 135x12,160x10,180x10 tear down set-180x10-135x10,90x7
dumbbell rows-80x10,90x10,100x10,100x8
My shit hurts,good. Plenty tired enough for the entire day.
Rooster
02-21-07, 10:33 pm
I have been bad. I have been hitting the iron but not posting. Today was leg day.
Leg press-360x12,450x12,540x10,630x10,720x8
Leg extension-135x15(both legs) 135x10(singles),135x10(singles),135x8(singles)
Calf extensions-310x25,310x25,320x20,320x20
Leg curls-130x10,130x10,130x10,130x8
I feel great.
Targac21
02-21-07, 10:40 pm
Nice leg workout bro. Check out mine from today. Was a blast and I know i'll have the "Walk" tomorrow
Today was the first leg day since the end of "M" testing.
4 sets of smith squats was all we had time for this morning. It went a little like this;
warm up- 105 x 12 really deep
sets- 195x12 to the floor, 285x10, 335x6, 335x6
This is the first squat set in a LONG time. Took a little extra time in wrapping and getting set so as to not get hurt. I will definitely do these again.
Peace.
Today was shoulder day.
I dont know what is wrong with my shoulder. Trying to do Military press and when I try to lift the bar off the rack major pain shoots through my right shoulder. It seems to give a little relief after 4 or 5 sets. Now being about 5 hours later the pain and throbbing is just crazy. I dont know if anyone else has felt this pain or not but some advice before I go to the Doc would be great.
Thanks.
Peace
I don't know what the doc would say. But I know when I pull back to grab the bar for military presses, I have to bow my back a little or slide my ass forward on the seat...kind of make it more like an incline bench, just to get it up above my head right. Otherwise my shoulder screams nice and loud too. That's the only problem I have with my shoulder, ever. Might wanna give it a try, if you don't already...the rack that we have ours in has the cradles set ridiculously far back, though.
I don't know what the doc would say. But I know when I pull back to grab the bar for military presses, I have to bow my back a little or slide my ass forward on the seat...kind of make it more like an incline bench, just to get it up above my head right. Otherwise my shoulder screams nice and loud too. That's the only problem I have with my shoulder, ever. Might wanna give it a try, if you don't already...the rack that we have ours in has the cradles set ridiculously far back, though.
Thanks for the input. I use a smith with an adjustable bench. I couldnt get it out of the hole the other day so I think that I will just have it looked at to see. I have never had any joint pain like this so I dont have a reference point to go off of. Are you a Ranger??
Yesterday was leg day.
Finally hit the PB that I wanted. 1000lbs on the leg press.
It went something like this.
WU 450x15, 720x14, 900x10, 1035x10
superset ext/curls- 135x12,130x12-135x12,130x12-135x10-130x10
Short day but still nice and heavy. I am kind of disappointed, my quads are really strong but I think that I should have lifted more on the press. Next leg day is squats. Lets see if I can hit 400+.
Peace
Thanks for the input. I use a smith with an adjustable bench. I couldnt get it out of the hole the other day so I think that I will just have it looked at to see. I have never had any joint pain like this so I dont have a reference point to go off of. Are you a Ranger??
Nah, bro, not a Ranger. I'm Intel...we work with the drone planes. Used to be a Bradley mechanic, though. Sorry to get off topic. You might be able to try a few other exercises that work some of the stabilizer muscles around your shoulders. I'll do a little research for you and find some. The internet is pretty slow over here, so I can't be too quick about it.
Sorry bro, my time is up on the internet. I didn't really find anything much for auxiliary exercises except maybe switching to dumbells for a little bit for your military press.
Congrats on your leg press by the way. Push hard, man.
Found a thread. Take a look...
http://forum.animalpak.com/showthread.php?t=4627&highlight=shoulder+pain+exercises
Thanks Ratch,
Its a help. Good luck over there. I was there 342 days. Peace
I am likin' your training style...solid and strong..and thanks for your post in my journey. I will be checking in on you!
Today was biceps day.
Straight bar curls-
WU 65x12, 105x10,125x8, 135x6, 135x4
Dumbbell curls-
45x12,50x10,55x8,55x6
Enough sets to make my bi's burn like a motha'
Let me know if you guys think I should be doing more.
Peace
I usually try to do 3-4 exercises per muscle. I do arms all at once, though, so it's a pretty good smokin'. My bicep routine currently has 4 exercises...I may not need them, but I guess I've tried less and it makes me feel kinda like I'm half-assin' when I don't. I do Standing BB Curls, EZ Rev on a preacher Bench, Seated DB Hammer, and the Rope on the Cable machine. Burn your muscles however it suits you, bro. Lift hard!
Rooster
04-14-07, 11:00 pm
New stack starting Sunday morning.
Pak,Stak2,Flex, and Pump
Looking for the size and weight to go up and hopefully that BF to go down a little. After this cycle I will start on the dropping the BF full time and going for maintainance of size. Hope to not lose to much size in the interim.
Peace all.
It went down something like this.
Standing straight bar-WU 65x12,95x12,105x10,115x8,125x8
Pain and burn really setting in after sets 3 and 4
EZ preacher-75x8,85x8,95x6,105x4
Muscles completly burned now
Individual cables-20x15,30x15,40x15, 20 to failure
All in all burn and pump were to the max today. Nothing left but to recover and prep for tomorrow.
Peace
I have signed up for a great site that allows me to input all of the food I eat and tallies the results with out my messing things up.
www.dailyplate.com
I input stak2,flex, and pump info into their system to add into my daily log.
No gym today woke up with bad headache.
Peace
Alright finally.....
Leg press-540x15(WU),720x12,900x10,1125x8
HOLY CRAP! Finally hit the 1100 mark. It was heavy.
Single leg extension-120x12,125x10,130x10,135x8
Leg Curls-130x12,130x10,135x8,140x6
Seated calf raises-90x25 (3 sets)
I feel great. I finally hit the mark that I wanted. Next mark 1200. I had people staring at me this morning. My legs are tight and still swollen 4 hours later. I am just waiting for the pain to start.
Peace
Big Wides
04-18-07, 2:16 pm
congrats bro, and soild session on the legs, nothing like a 4 hour pump
Congrats on your leg press PR, brother. That's a lot of weight. Keep pushin' hard, you'll reach 1200 in no time. Makes it fun when they stare, doesn't it?
I have missed the past few days in my post. Today was leg day and my buddy sprung a surprise on me. Walking lunges. These completely kicked my ass.
warmup BW 14 out and 14 back
60 lbs 14 out 14 back
60 lbs 14 out 14 back
60 lbs 12 out 12 back
60 lbs 10 out 10 back
Stiff leg dead 155x15,175x15,195x12,215x10
This was a small routine but the lunges kicked our asses.
Peace
Man it has finished out to be a crazy month. I have been going but sadly neglecting the forum updates.
Today was shoulder day.
Standing shoulder press, 95x15,115x12,135x10,135x8
Shrugs, 360x15,410x15,450x15,500x12
Upright rows, 85x12,95x12,105x10,105x10 superset with
Side Laterals, 20x10,25x10,25x8,30x6
Good day today. haven't done a good shoulder workout in a while. Buddy of mine gave me a set of wraps for my knees so leg day tomorrow should be killer.
Peace.
Chest day today.
Started off light and finished with punishment.
Flat bench-195x15,245x12,285x10,305x6
Incline- 135x12,155x12,175x10,195x10 (shoulder started to hurt)
High Cable fly- 60x15,60x15,70x12,80x10
Low Cable fly- 40x15,50x15,50x12,50x10
Just had to stop. I couldn't lift anymore chest burned like nothing else. Great pump.
Leg day....
Need I say more? It went something like this.
Incline leg press-540x15 (WU),720x12,900x10,1170x6
Seated Calf raises-135x30,180x20,180x20,225x18
Had to go to work so cut WO short.
Peace
Chest day today.
Started off light and finished with punishment.
Flat bench-195x15,245x12,285x10,305x6
Incline- 135x12,155x12,175x10,195x10 (shoulder started to hurt)
High Cable fly- 60x15,60x15,70x12,80x10
Low Cable fly- 40x15,50x15,50x12,50x10
Just had to stop. I couldn't lift anymore chest burned like nothing else. Great pump.
That's always a good thing..that burning sensation when training. I had that with legs on tues..and I went lighter than normal, but way more strict and controlled in my movements..focused on contracting the muscles more and by the time I got home, my quads were on fire..just burning for 2 days..and it was all light weight for me. So, it goes to show you, less can be more.
Looking good here Roost, and thanks for your very kind comments in my journey..really made me smile and feel good.
Keep it up here...keep training hard!
The wraps that my buddy gave me are awesome. A lot stronger and more springy than the ones I am used to. I think this allowed me to get out of the hole better. If you dont have some get them.
Peace
I had a great burn out today.
Standing preacher w/dumbbells-40x12,45x10
Straight bar curls-95x12,115x10,125x8,135x8 Forced on last 2
Incline dumbbell curls-35x12,40x10,45x8,45x6
My arms are just burnt. I dont know about everyone but after about 12 sets my arms are just totally burnt out.
Peace
Shoulders tomorrow :)