ldskenpo PUMP/ TORRENT log

[ldskenpo]

Starting weight 257
bench- 305x5
squat-365x5
deadlift 405x5
for legs i use the leg press more than squats, so here is that number
leg press 24px3

schedule is:
mon-legs,abs
tue-chest,back
wed-abs
thu-shoulders
frii-arms
sat-off
sun-off
during the day, i usually spend about 4 hours rolling, intensity varies from day to day depending on student
last tuesday, i took a knee to the ribs, its only bruised i think but still sore so the start of this test may be slow at first.

[Universal Rep]

I'm in...

[widdlewade44]

Looking forward to some sick numbers bro, good luck. Peace.

Kevin
widdlewade44

[jhicks3301]

Good Luck bro.. I'm checking in! I'll be following!

[Preston]

You'll get back into it in no-time bro. I usually have shoulder troubles and it just irritates the livin' shit out of me, so then I usually pound 'em even harder than what I probably should of. . .

Oh well, I'm loving the cuts. :-P

-Preston[ANIMAL]

[ldskenpo]

it is now 1215, I just got back from running, i was planning on just running 2 miles. started running and ribs would bounce with each step, kept going figured they would relax as i went along, got to the half mile point and couldnt breathe, so changed to sprints for the next mile and a half. I am still going to do my normal leg workout tonight though. will see how the run goes tomorrow. tried swimming laps saturday every time i tried to bring my left arm forward, ribs hurt, i have trained hurt before, going to do it again this time. just hope they heal before the 14th when i start school for level III.

last tuesday, i was rolling with a student who fights like a fish, started to get a choke on him and he started flailing around brought me down on his knee right into my ribs on the left side neft to the xyphoid.

[hicks92]

hey just wanted to say good luck man and enjoy i look forward to reading more of your log

[ldskenpo]

took pump 30 min pre, mixed a pouch of nitro g and storm in a qt of water 15 min prior and sipped during workout, torrent in locker room after.
leg press 4px8/6px8/8px8/10px8/12px8/8px12/4px23 ( 12plates/side x 8 reps is pr)
standing leg curl 45x8/55x8/65x8/75x8/85x8
leg extension 150x10/170x10/190x10
toe press 4px15/5px15/6px15/7px15
started having a hard time catching my breath on 2nd set of calves, so cut it short.
when I opened the torrent the first thing i noticed was the smell, not really overpowering-kinda like fruit punch flavored hi-c when i was a kid. put 3 scoops in 20 oz water, shook it up and started to drink, now mind you i am not a big fan of kool aid type drinks. the taste is something i will have to get used to. but again, first try so i am not gonna toss it.
pump worked like i knew it would, the red pill kicked in gradually, not like a jolt that makes you jittery, but you can tell it is there.
overall, I am looking forward to tomorrow.
Robert

[brandona]

I mix mine with 24 to 28 oz. of water, goes down nice and smooth...Nice workout bro...how are the ribs treating ya?

-B

[jhicks3301]

good workout bro.. Hope your ribs get better

[widdlewade44]

Hope your rib(s) feels better.

Congrats on the PR in the leg press. Good luck.

Kevin
widdlewade44

[ldskenpo]

I was thinking of mixing torrent with more water tomorrow ( chest and back),
I am hoping that most of my reaction was first time ( was kinda expecting taste quality along lines of storm and nitro g), but its universal so its got a high standard to meet.
ribs are still tender, had to cut it short tonight got hard to breathe, wife is screaming i broke them again. i will be alright, though

PR's are always nice, too.
Robert

[ldskenpo]

it has now been 3 hours since the gym, I did not eat a meal within 30 min. had to go get a b day cake for my daughter. about 1 hour ago, got really sleepy ( probably due to crashing sugar levels from not eating), but my thighs are still tight with blood-
Robert

[Extreme]

Numbers are looking great bro. Keep it up. Hope to see you jack those up some more by the time this stack is finished. Stay strong, Animal Strong!

[ldskenpo]

my daughter's birthday was 30 apr ( she turned 5), yesterday I get aphone call from my wife in a panic. I go home to find out my 5 year old had hit her mouth on the playground at school. i clean her up , her 2 front teeth on top are loose, so i have my wife make an appointment with the dentist for her. the appt was for 1530, the dr tells us that those 2 teeth have to be extracted, during the extraction part of her upper jaw came out with it. so now, she is on kiddie vicatin with a chunk of her jaw missing and 2 teeth out.
so i was kinda irritated when i went to the gym last night, i got there at 2000, the gym closed at 2100. then came over here to the fight house and hit the bags for about an hour.
took pump 30 min pre, storm and nitro g with qt of water during.
db bench 60x8/70x8/80x8/90x8/100x8
superset with
low row 120x8/140x8/160x8/180x8/200x8
inlcine press 135x8/185x8
superset with pulldown 120x8/140x8
hammer strength iso lateral incline 45x8/70x8/80x8
superset with
pulldown 160x8/180x8/200x8

my concentration was off, and the presses were really hard on my ribs, so i cut it short ( took 4o min to do the weights) so I walked over to the fight house and hit the bags working hands, feet, elbows and knees for about 1.5 hours. then mixed 3 scoops torrent with a full qt of water.
the taste wasnt as harsh as the day before, I cant really think of a suggestion as far as flavor- maybe its just my personal preference.
today is an off day from the weights- just cardio( will do a kickboxing type workout tonight).

[ironshaolin]

shit man, sorry about your daughter that sucls. Is she gonna be ok?

[widdlewade44]

I'm wishing all the best for your daugther.

Decent w/o under the circumstances; hope the ribs keep healing up. Good luck.

Kevin
widdlewade44

[ldskenpo]

Thank you all for your concern, today she did okay, spent most of the day on the couch, we are ensuring we are keeping to the prescribed interval for her meds- dont want her to feel the pain.
on the good side though, she does like my shakes. ha, ha

[ldskenpo]

took animal pump 30 min pre, started sipping storm and nitro g 5 min pre and during w/ first qt of water
clean and press 95x5/135x5/155x5/185x5 at this point I realized that I am picking up 185 lbs from the ground and pressing it over my head with 2 cracked ribs, so I added 20 more lbs for 205x5
laterals 30x8/35x8/40x8/45x8/had to wait for a guy to finish db bench with the 50's, so i did 50x8, grabbed the 40's for 8 then 30x8
bent laterals 35x8/40x8/45x8/50x8
wg upright row 65x8/85x8/105x8/125x8
db shrugs 100x8/120x8/140x8

i didnt really notice feeling more energized tonight ( had to stay up last night with my daughter), but after i finished the clean and press and noticed the 20 lb jump over lat week, started getting jazzed,
i posted in another thread about how once while on a pump/stack2 stack I could count my pulse in the mirror by the vein in the front of my delt
well, tonight a guy next to me made a comment about how my veil could be traced from my neck in front of my delt, down my arm to my thumb.
I looked in the mirror, and i noticed not just that one but on the other side also.

mixed 3 scoops witha full qt of water, starting to get used to the taste and smell,
tomorrow is arms- REALLY looking forward to that.

[musclealchemist]

good job man, i know its hard to put stuff like that out of your mind. Way to fight through the advisory.

[Extreme]

2 cracke dribs and you still put up over 200 pounds on a clean and press. Freaking sweet man!!! Showing what a true animal is made of. Looks like you had a very intense workout. Keep it up!

[ldskenpo]

today was arms, took pump 30 min pre, storm and nitro g in first qt of water during
db curls 30x8/40x8/50x8/60x8
1 arm preacher machine 35x8/45x8/50x6
standing db triceps extensions 60x8/80x8/100x8/120x8
1 arm reverse pressdown 20x10/25x10/30x10/35x10
decline crunch 50

mixed 3 scoops of torrent with a qt of water right after

had to cut the ab work short as it was really worrying my ribs, bad enough that i was focusing on it of course this may have been aggravated by holding a 120 db over my head and digging my ribs into the bench on preachers

weekly comments:
I dont know if the torrent had anything to do with this since its a PWO drink, but especially after i saw the xrays on weds- you would think i wouldnt try to do stuff like press 200 lbs overhead or balance 120 db over head or even try to lay back while holding 100 db's to my chest.
the taste, while still not so good, is not as bad as the first time, i think a different flavor might help- but dont have a suggestion as to which one.

[jhicks3301]

Good luck bro!! Looking good!

[ldskenpo]

this morning i was told i need to take a APFT wed morning, normally i dont sweat these, but since i cracked my ribs my run has suffered, so during lunch I went out on marshall field and did my own test. pushups 107, situps 98, run 1757. on 2 apr i did 111 pushups, 122 situps, and ran 1610.

my dilemma is- today is leg day, i was really looking forward to adding more plates to the leg press and thrashing my thighs, but if i do that my legs will be dead wed am for the run. i am going back and forth, do legs anyway and gut it out wed and take a chance of not going to school mon, or just run tonight and keep fresh legs for wed.

will post later what i do.
Robert

[widdlewade44]

this morning i was told i need to take a APFT wed morning, normally i dont sweat these, but since i cracked my ribs my run has suffered, so during lunch I went out on marshall field and did my own test. pushups 107, situps 98, run 1757. on 2 apr i did 111 pushups, 122 situps, and ran 1610.

my dilemma is- today is leg day, i was really looking forward to adding more plates to the leg press and thrashing my thighs, but if i do that my legs will be dead wed am for the run. i am going back and forth, do legs anyway and gut it out wed and take a chance of not going to school mon, or just run tonight and keep fresh legs for wed.

will post later what i do.
Robert

Thrash yourself with the leg w/o AFTER your APFT. Good luck.

Kevin
widdlewade44

[ldskenpo]

i decided to just run tonight. my goal was to find a pace i can maintain without my ribs getting in the way and hampering me from getting my breath.
this is how it went:
first .25- 1:22- too fast cold not expand my chest to get breathing rhythm
2nd .25- 137- same as above
3rd-130- same
4th- 210- ok, but felt too slow
5th-200- tolerable and within time limit for minimum pass- dont want minimum
6thand 7th- wanted to try a .5 mile at 2 min to see how it works, feels like i am running "wrong"
8th-137- here we go again
9th- 215- too slow
10th-200- ribs closed down at end of this one, had to take a minute to get my breath back
11th-155- cant breathe
12th- didnt time this one, kind of shuffle/gasped my way back to the vehicle
did not take any supps before, i am sipping the torrent now as i type this with the idea that the goodies in it will help my legs recuperate from just running 3 SLOW miles.
i was worried about drinking this due to last weeks experience with the taste, but the taste is actually growing on me. i guess its kind of like how some people explain the taste of olives ( i dont like olives, either)
dang folks at universal, is there anything those guys put out that aint good?
Robert

[ldskenpo]

this afternoon i started developing a pretty bad headache, i figured it was cuz i didnt lift yesterday and my body was punishing me for it. i decided that due to the APFT tomorrow, i would go in and do a light workout just to loosen up my shoulders, etc.
pump 30 min pre
storm and nitro in qt of water during
flys 30x8/40x8/50x8/60x8/70x8- first time did flys w/ 70 ribs actually felt pretty good
superset
pulldowns 120x8/140x8/160x8/180x8/200x8
db bench 70x8/80x8/90x8/100x8/110x3- on 3rd rep as i came down i felt my ribs grating together and i dumped the dbs right there( the guy next to me sez he heard a scraping sound and thought i dislocated my shoulder)
low row 140x8/180x8/200x8/220x8
i think i screwed up, it has been 20 min since i left the gym and i already am getting color below my left pec. still sipping the torrent though, taste is still growing on me.
i will take some motrin before i go to bed tonight and then again in the am before the test.
Robert

[ldskenpo]

woke up this am stiff but took some motrin and headed to work for thge APFT.
did 98 pushups, 92 situps and ran 1710, then a higher ranking person complained that the run route was too long, so they threw out the test and rescheduled for next week. ?!?!?!?!?
anyway, after the test i went to the clinic to get more motrin ( cures anything) and during screening my bp was 158/93 took it again was 163/89 . i was still ticked off about the test so that was probably it.
this afternoon since i didnt do legs mon i decided to do them today.
pump 30 min pre
storm and nitro g during
sipped torrent right after
leg press
4 plates each side x 8/6p x8/8px8/10px8/12px8/13px3/7px15/5px18/3px30
after the set of 30 a guy came up to tell me that if i wanted to get stronger i need to go heavier for less reps, I just smiled at him- I hit a pr with 13 plates on each side- the same day i did a pt test
standing leg curl 45x8/55x8/70x8/80x8/90x8
toe press 3px15/4px15/5px15/6px15/7px15
seated calf 70x15/90x15/110x15/130x15/150x15
1 leg db calf 50x15/70x15/90x15

feels good to keep hitting pr's in leg press, i went into the other room where the leg extension is saw someone on it so i figured i would try the squat machine, got on it and as i moved the carriage i could feel the strap connecting the carriage to the stack flexing, so i got off it before i hurt myself.
tomorrow is shoulders, good deal
Robert

[Extreme]

Cracked ribs and your still hitting PR's, your truly an inspiration. Sucks about the testing. I have a lot of friends in the air force and I see them doing those tests all the time while I'm at work. Most of them don't care for them, but a few, who are into lifting and staying in shape, love em b/c they help them become better. Keep up the good work bro. Hopefully you'll be back to full health soon.

[ldskenpo]

today was the clinch drill, there was 3 punchers and 6 students. i jammed both of my elbows, but got 2 knockouts. tonight is delts going to have my 13 yr old son w/ me.

[ironshaolin]

yeah man, give em hell. Who cares about a broken rib? That reminds me of in Ultimate Fighter season 2 or 3 or something, maybe season 2 one of the fights towards the end this fighter named kalib who was doing real well, and I was routing for him got a knee in the ribs. He cried like a little bitch, and you literally saw his heart fall out the bottom of his shorts. I never liked him after that. You show them hwo real warriors train, broken rib or not, still hittin PR's, and with that PT test. Good to know america's soliders are in kick butt shape.

[ldskenpo]

i took my 13 yr old son with me tonight, i would do a set and then he would do one, i kept him to an empty bar or light stack so he can learn the "groove"
i took pump 30 min pre
1 scoop storm+ nitro g+ powdered gatorade in qt of water during
torrent and nitro pills right after
clean and press 95x5/135x5/155x5/175x5/185x5/205x3- on 4th rep pain got to me
laterals 30x8/35x8/40x8/45x8/50x8/40x8-30x8-20x8
bent laterals 35x8/40x8/45x8/50x8/55x8/60x8
db press 60x8/70x8/80x5- again with the ribs
wg upright rows 65x8/85x8/95x8/115x8/135x8
bb shrugs 135x8/185x8/205x8/225x8/245x8

tonights workout went ok, i spent alot of time coaching my son. he kind of freaked when during the clean and press i dump the bar and double over holding my ribs, but he recovered well so i had him continue his routine.
halfway through he started remarking about how my shoulders were getting rounder and "veinyer"
the taste of the torrent is getting better, actually looking forward to it now.
the gatorade with the storm and nitro g had an extremely sweet sugary taste, i followed the directions for a quart of water ( 3 scoops), i think tomorrow i will try only 2 scoops- i didnt like the super sugary flavor.
i found about a third of a can of nitro so i am going to take them afterwards with the torrent.
Robert

[Extreme]

Hey, that's one heck of a workout. I'm sure you were exhausted after that. Great to see you're teaching your son the basics. It'll be a great foundation for him later on in life.

[ldskenpo]

took pump 30 min pre
storm and nitro g and 2 scoops gatorade in qt water during
torrent and nitro after
bb curls 65x6/85x6/115x6/135x6/145x6-pr
incline curls 30x8/35x8/40x8/45x8 started to do a set with 50 but when i laid back i stretched my ribs out so i just stood up
db curls 50x8/55x8/60x8
down the rack db curls 30x8/25x15/20x15/15x20/10x22/5x30/empty x 50
shook arms out for 30 secs
up the rack db curls 5x8/10x8/15x8/20x8/25x8/30x8/35x8/40x5- bad cheating on this last one
db french press 60x8/80x8/100x8/120x8/140x2- this is where i got the title of todays entry, do not try to hold heavy db over head w/ cracked ribs, regardless of how PO'ed you are
pressdown 60x8/70x8/85x8/100x8/115x7-PR
down the stack pressdown 85x8/70x8/60x8/50x8/40x8/30x8/20x8/10x8
in case any body is wondering , your intercostals flex to stabilize your upper torso during pressdowns at heavy weights.
I think todays workout went ok, I didnt do abs as i am supposed to( havent rrwally done abs in 2 weeks) got a HUGE pump in biceps and triceps
i have gotten used to the taste of the torrent, i find myself looking forward to it now.
Robert

[widdlewade44]

Congrats on the PFT followed with a legs session with PRs. Not bad, cracked ribs and all.

Cool working out with your son isn't it? My son will be 13 next month and we've been working out together for about 3-4 months now.

Good luck.

Kevin
widdlewade44

[ldskenpo]

Cool working out with your son isn't it?


yes it is cool to bring him along, plus he fills up my water bottle for me when he gets his water. seriously,he likes the fact that in a large family like ours, he has his own father/son time.

[ldskenpo]

the first week, i didnt really pay attention to my soreness levels on following days. i noticed in a couple of other logs comments about it and started to pay more attention. I want to say that my soreness has pretty much gone away.
i will say that torrent should not just be confined to weight workouts, on monday when i ended up running 3 miles, i drank it afterwards and felt that it really helped me with the recovery.
i said earlier that torrent has a strong taste, it still does but the taste has grown on me so that now i find myself looking forward to it.
my intensity levels are not at the level i want them, but i have still hit PR's on each workout, WITH 2 cracked ribs.

Robert

[Preston]

the first week, i didnt really pay attention to my soreness levels on following days. i noticed in a couple of other logs comments about it and started to pay more attention. I want to say that my soreness has pretty much gone away.
i will say that torrent should not just be confined to weight workouts, on monday when i ended up running 3 miles, i drank it afterwards and felt that it really helped me with the recovery.
i said earlier that torrent has a strong taste, it still does but the taste has grown on me so that now i find myself looking forward to it.
my intensity levels are not at the level i want them, but i have still hit PR's on each workout, WITH 2 cracked ribs.

Robert

Your fuckin sick bro, stick with it man, you got this shit.

-Preston[ANIMAL]

[ldskenpo]

well, i spent most of the day pissed off. during lunch i got on the treadmill and ran for 20 min, during the last minute, i decided to sprint so i bumped the speed up to 10.0, when a 260 pound guy sprints on a treadmill it shakes so bad that pieces fall off. i told the guys at the front desk that pieces fell off my treadmill, but it still works.

then last night, i went back to the gym to do legs.
washed down the pump with shock 30 min pre
storm,nitro g and 2 scoops gatorade powder during
washed down nitro with torrent right after

leg press 4px8/6px8/8px8/10px8/12px8/13px5- r2 more reps this week
squat 135x8/225x8/315x8
standing leg curl 45x8/60x8/70x8/80x8/90x8/105x8- pr
toe press 3px15/4px15/5px15/6px15/7px15
seated calf 90x15/110x15/130x15/140x15/150x15
decline situps 43/40/17- see below
i grabbed the 40 lb db and walked out to the basket ball court and lunged around the court, went back got the 50's then again with the 60's.
then i went into the corner where there are some grappling mats and stacked them so they are knee high and did box jumps for 3 sets of 45 sec
then i fell down

on the situps, i knew that my ribs were going to be aggravated by them so i tried to just machine gun through them, its been a couple weeks since i have done specific ab work ( i was right around 30 my ribs were screaming)
I had my son with me and was running him through his program in between my sets, for future reference save the power clean demos til before your heavy sets of leg press.

my son kind of surprised me twice.once he asked me "what is meant by juice?"
while i was doing the lunges, the guys playing basketball would stop and watch as i went around. one guy asked my son if i was on juice or something.
the second time was, as i was finishing my 3rd lap, he said he was going to be sick, i asked why and he pointed at my sweatshirt, evidently i had threw up a little bit on my shirt. i took the sweatshirt off and went over to the mats and set up for box jumps.
as far as mixing shock therapy and pump, just be ready for losing your mind and being totally in tune with the weights.
I went to bed thinking to myself, ireally did it this time, walking is going to be painful tomorrow. I woke up this morning stiff and in need of stretching but no real pain to speak of. I will let you know if it hits later in the day. tonight is chest and back i plan on doing the shock/pump thing again tonight.
Robert

[ldskenpo]

today i rolled with the students from 1230 til 1500,worked up a bit of a sweat.
at 1530 i washed down my pump with a serving of shock, mixed a serving of storm, nitro g and 2 scoops of gatorade in a qt of water and drank it during and washed down nitro with torrent after
in gym @1600
bench press 135x5/185x5/225x5/275x5/315x3 (4th rep had my butt in the air)
flys 35x8/45x8/55x8/65x8/75x8
db incline 50x8/60x8/70x8/80x8/90x7- havent really done any incline work in past couple weeks due to my ribs, was reminded why on last set
with my ribs aching, i figured i should tire my back out with bent rows before i try doing pulldowns
bent row 135x8/185x8/205x8/225x8/235x7
pulldown 120x8/160x8/200x8/240x8/280x5- the stack goes to 260 so i used 4 of the little add on plates
wg low row 120x8/140x8/160x8/180x8/200x8

hit PR on bench,fly,pulldown
my chest is not growing like i want it to, i think next week i am going to do sets of 8 instead of 5 on bench
as i said earlier i havent really felt any DOMS in my legs from yesterday, was stiff and clumsy but after the first 2 or 3 rounds of rolling i loosened up. I am really digging this stack. will be sorry to see the tub/can empty.

[hicks92]

do your legs after your test. after the test go stack on your extra plates and kick some iron ass

[ldskenpo]

I have a large family, I also live in on post housing. in order to accomodate my family what ft benning did was give me a duplex- both sides. they cut a hole in the wall connecting the 2 kitchens giving me a 6 bedroom house and also giving me 2 kitchens, 2 baths,etc. the second kitchen became "daddy's kitchen" that is where i keep all my supps, in the top cabinet in the second kitchen. this morning as we all got ready for the day, i was walking into my kitchen and found the step stool pushed up next to the counter, and my 2 yr old son standing on the counter, the cabinet was open and he had opened up a can of storm and was purple from head to toe, he saw me -smiled and hit a crab most muscular. i just stood there laughing at him, i know i should have scolded him or beat him or something. but it was one of those moments that you know he is going to get away with it.
i called my wife in , she saw him he hit the pose again, and she laughed about it and we cleaned him up. i told my wife to make sure he drinks alot of water today and watch him to see how his body reacts, i am not sure how much he actually got in him and not on him, the counter and the floor. i looked in the tub and i think only less than a 1/8 was gone. not much just enough to make a mess.
gotta love the kids.
Robert

[Jaymafin]

nice job on achieving the balance between the heavy lifting and the running. not too many guys can lift big then go run 3 miles. nice job brother.

[widdlewade44]

I have a large family, I also live in on post housing. in order to accomodate my family what ft benning did was give me a duplex- both sides. they cut a hole in the wall connecting the 2 kitchens giving me a 6 bedroom house and also giving me 2 kitchens, 2 baths,etc. the second kitchen became "daddy's kitchen" that is where i keep all my supps, in the top cabinet in the second kitchen. this morning as we all got ready for the day, i was walking into my kitchen and found the step stool pushed up next to the counter, and my 2 yr old son standing on the counter, the cabinet was open and he had opened up a can of storm and was purple from head to toe, he saw me -smiled and hit a crab most muscular. i just stood there laughing at him, i know i should have scolded him or beat him or something. but it was one of those moments that you know he is going to get away with it.
i called my wife in , she saw him he hit the pose again, and she laughed about it and we cleaned him up. i told my wife to make sure he drinks alot of water today and watch him to see how his body reacts, i am not sure how much he actually got in him and not on him, the counter and the floor. i looked in the tub and i think only less than a 1/8 was gone. not much just enough to make a mess.
gotta love the kids.
Robert

Awesome story Robert. I hope you guys got some pics; those young lions are gonna be just like daddy.

Great legs day and congrats on the PRs for Chest day. Keep pressing on bro.

Kevin
widdlewade44

[ldskenpo]

Awesome story Robert. I hope you guys got some pics; those young lions are gonna be just like daddy.

Great legs day and congrats on the PRs for Chest day. Keep pressing on bro.

Kevin
widdlewade44

thought about pics after we cleaned it up, after we quit laughing at him, i started thinking about how his little stomach would react.
thanks Kevin for your supoort/comments. i am thinking of changing my chest up next week.

[ldskenpo]

today is a rest day from the weights, but still needed to take pump for the day. so what i did was around 0830 i washed down the pump with shock therapy. at 0900 we ran a gauntlet for the students, there was 5 instructors and 8 students. it helps us work on our conditioning and day 3 is supposed to be rolling all day. anyway, we started at 0900 and before i knew it it was 1130, time for lunch. part of the time flying is cuz rolling is fun, but i say the pump/shock had something to do with it. the students were gasping for air, glad to be able to go to lunch til 1300. came back at 1300, had them watch a video til 1345, and rolled again til now, it is 1600. one of the other instructors asked me if he could try the shock therapy, he mixed some up, gulped it down ( didnt really care for the taste) and sure enough 20 min later, he was raring to go.
oh, the possibilities with this stuff......
Robert

[ldskenpo]

took pump and shock therapy 30 min pre
nitro g ,storm and gatorade during
torrent and nitro right after

press behind neck 95x8/115x8/135x8/155x8/175x7
laterals 25x8/30x8/35x8/40x8/45x8/50x8- swing db up and press x 8
db press 60x8/70x8/80x8
bent laterals 30x8/35x8/40x8/45x8/50x8/55x8
wg upright row 60x8/80x8/105x8/115x8/125x8
db shrugs 100x8/120x8/140x8/150x8
i wanted to see how my ribs would react to going back to the pbn, the first set was stiff, and then it was tolerable until i put the 175 on there
other than that, the workout was ok, every fan in the weight room was onwhich made the room cold, and i had my son with me which is normally a good thing, but he was having a bad day yesterday and i spent alot of time with him dragging his feet ( i could have been like this other guy,yelling and cajoling his 10 yr old)
when i was scooping out the torrent afterwards, the scoop scraped the bottom, on payday, i am definitely buying some of this stuff. i find myself looking forward to drinking it.
Robert

[widdlewade44]

took pump and shock therapy 30 min pre
nitro g ,storm and gatorade during
torrent and nitro right after

press behind neck 95x8/115x8/135x8/155x8/175x7
laterals 25x8/30x8/35x8/40x8/45x8/50x8- swing db up and press x 8
db press 60x8/70x8/80x8
bent laterals 30x8/35x8/40x8/45x8/50x8/55x8
wg upright row 60x8/80x8/105x8/115x8/125x8
db shrugs 100x8/120x8/140x8/150x8
i wanted to see how my ribs would react to going back to the pbn, the first set was stiff, and then it was tolerable until i put the 175 on there
other than that, the workout was ok, every fan in the weight room was onwhich made the room cold, and i had my son with me which is normally a good thing, but he was having a bad day yesterday and i spent alot of time with him dragging his feet ( i could have been like this other guy,yelling and cajoling his 10 yr old)
when i was scooping out the torrent afterwards, the scoop scraped the bottom, on payday, i am definitely buying some of this stuff. i find myself looking forward to drinking it.
Robert

seems really strong, Robert. Seems to me as though this is a turning point towards those ribs healing up. (I know ribs will take quit a while) but this w/o seemed great. Good luck, peace.

Kevin
widdlewade44

[ldskenpo]

took shock and pump 30 min pre
storm+nitro g+gatorade during
nitro+torrent after
i walked into the weight room and was upset cuz someone was using the power rack for squats!!! i was bummed out cuz i had to use the straight bar in the corner where no one can marvel at my reverse grip hang cleans....er, barbell curls ( ha, ha)
barbell curls 65x6/85x6/105x6/125x6/145x6-125x4/105x4
db curls 30x8/35x8/40x8/45x8/50x8/55x8
overhead french press 45x8/65x8/95x8/115x8/135x8- started these really light to see how my ribs would deal w/ holding weights above and behind my head-did ok til the last set
pressdown 60x8/70x8/85x8/100x8/115x8
decline situps 72/28
i think i am going to cut out the gatorade from the drink during the wo, all the sugar felt heavy in my stomach
i am getting real low on the torrent, i find myself wondering what i am going to do when it runs out.
Robert

[ldskenpo]

seems really strong, Robert. Seems to me as though this is a turning point towards those ribs healing up. (I know ribs will take quit a while) but this w/o seemed great. Good luck, peace.

Kevin
widdlewade44

yes, i am starting notice a lowering of pain, next week , i am going to focus more on my shoulders to bring them up and REALLY see how the ribs are doing.
Robert

[ldskenpo]

it has been 3 weeks on this split, i changed it up because i wanted to do legs in the beginning of the week, so they wouldbe fresh and not beat down by the running during the week.
this is what it is now
mon-legs,abs
tue-chest,back
wed-off,abs
thu-shoulders
fri-arms,abs
sat-rest
sun-rest
on this split, i fel like i am overtraining my arms,chest and back are suffering due to doing the two together, for arms-on this split i work tris on tue,thu and fri, bi tue and fri and i have lost a .5 inch on my arms (was 19.5)
before i changed my split was
mon-chest,abs
tue-back,bi
wed-abs
thu-shoulders,tri
fri-legs,abs
sat-rest
sun-rest
with legs at the end of the week, my wo suffered but i saved them for running
this is what i am thinking of doing starting next week
mon-shoulders,abs
tue-legs
wed-abs
thu-chest,tri
fri-back,bi,abs
sat-rest
sun-rest
i want to focus on shoulders while at same time reduce amount of workouts that target/directly influence arms
Robert

[ldskenpo]

took pump and shock therapy 30 min pre
storm,nitro g and gatorade powder in 64 oz water during
nitro and torrent after

laterals 30x8/35x8/40x8/45x8/50x8-40x8-30x6
bent laterals 30x8/35x8/40x8/50x8/55x8
press behind neck 95x8/135x8/155x8/165x8
superset with
wg upright row 65x8/95x8/105x8/115x8

drop set
press behind neck 175x6-155x6-135x6-bar x 15
superset
wg upright row 115x8-105x6-95x7- bar x 12
db press 60x8/70x8/80x8
db shrugs 100x8/130x8/140x8
decline situps 30
ribs were acting up all day today, spent the day doing stupid army stuff and got meals all screwed up, so i had to scarf some chow quickly 1 hour bwefore wo time instead of normal 90 minutes.
i think i have 1 more serving of torrent left, money is tight this month so I dont know when i will be able to ppick up some more, but as soon as i can, i want some more.
Robert

[ldskenpo]

I just added up the stuff I got from you guys.with the promos that you run on here, I have been able to improve my performance/appearance more in the few months since this forvm opened than the year of lifting I have done before, thanks for your support and rest assured you got a customer for life. And its not just the stuff from the promos, the advice and support I get from the people here on the forvm is outstanding, if I had to go without this I would not be where I am right now as far as training. There is not alot of ture weightlifters around me for me to draw from.
Thank you, more than you will know.
Robert

[ldskenpo]

no class today so I decided to go to the gym in the morning instead of waiting til this afternoon.
pump and shock therapy 30 min pre
storm,nitro g,gatorade during
torrent and nitro pak after

leg press 4px8/6px8/8px8/10px8/12px8/13px8/*14px3 PR*/8px10/6px20/4px24
leg extension 130x12/170x12/210x9- quads cramped up on last set
standing leg curl 50x8/60x8/70x8/90x8/100x8
db sldl 30x5-took advice of a friend and used the little step thingy, i concentrated on form, lowered slowly,kept back flat,went all the way til chest touched thighs but felt no stretch in hams, but did get my back to cramping, anyway
toe press4px15/5px15/6px15/7px15
seated calf 90x15/100x15/110x15/120x15

workout went pretty good, this is not my normal wo time, had to deal with a couple of issues with others in there, but all is well.got an insane pump in my lquads, had to shuffle around after the leg extensions.
looking in the mirror , i noticed veins popping up in the bellies of my calves,
will post final thoughts on this stack later after getting some chow.
Robert

[widdlewade44]

Looks like a great legs' session Robert. Congrats on the leg press PR.

I always think cramping is pretty good in the sense that you know you're blasting into those targeted muscle fibers and they don't have much more to give.

Machine talked about eating 3 big pickles, for the sodium loading, in his log. That was interesting; I often add some extra salt (after a heavier training session) and increse the fluid intake (to reduce cramping).

Nice work and I'm looking forward to your comments later.

Kevin
widdlewade44

[ldskenpo]

Machine talked about eating 3 big pickles, for the sodium loading, in his log. That was interesting; I often add some extra salt (after a heavier training session) and increse the fluid intake (to reduce cramping).

Kevin
widdlewade44
this week, i have to go to the TMC each am to get my bp checked < when i went in for my ribs- I had just drank some shock therapy, so my bp was alittle high< so now i have to watch it or else they are going to put me on some high speed stuff that is going to jack me all up)
as far as fluids, since waking up at 0430 til i started lifting at 1045, i drank 5 qts of water, I avg at least 2 gals/ day of water. I took the cramping to mean that i neede more than 15 sec rest between sets on leg extensions.
thanks for the advice, i am looking now for the reference, i think here shortly I am going to have to go on a sort of cut type program- dont really want to, but I see it coming.
Robert

[widdlewade44]

I remember the bp issue, gotta keep that stuff in check. Cutting would probably work out well; I'd love to see your journey on that if you pick it up.

Kevin
widdlewade44

[ironshaolin]

Fuckin small tubs of torrent. Don't you wish you could get a never-ending tub? They always seem to go so quick. So you put legs in the beginning, eh? How is that working for you? I know you probably do alot more running than me but I find if I do legs in the beginning of the week, when I have a whole week of demonstrating proper ways to get power on kicks, train every day in martial arts and run here and there, I'm shot. The only way I can do the other stuff I have to do during the week is to do legs on saturday, the day before a whole day of rest. And I hear ya, bro cutting sucks ass. I'm quitting my cut this week. I don't like the strength I've lost I gotta get that back, maybe some extra and eating tuna from a can and chicken and broccoli every day has me ready to gouge out someones eyes.

[ldskenpo]

i moved legs to tuesday to focus more on strength, wed i try to do the bike or some non-running stuff, then on thursday go back to distance work. as for the small tubs of torrent, i feel myslef starting to act like a crack junkie trying to figure out how I am to get ahold of some more.
for working on kicks and stuff, my monday bag work is front, side,hook and back kicks,etc. thursdays is muay thai style kicks.
I really dont want to do a cut, feel too good with the weight. maybe I can come up with a good excuse not to do one. ( soory, lost my balls for a moment)
either way I still plan on pushing myself to the edge and beyond.
Robert

[ldskenpo]

lets recap what has happened since the beginning of this stack:
1. student fishes out on me and cracks 2 ribs
2.1SG informs me he pulled me from a school I had been training up for
3.started this stack during week 3 of a stak2 cycle
4.increased leg press PR by 180 pounds
5. with 2 cracked ribs improved bench from 305 @5 reps to 315 @5 reps ( not too smart with this one)
6.overall improvement in all areas
7. 4-5 hrs/day was spent rolling, cardio for 45 min each day @lunch + weights 4 times/week- fellow instructors look at this as doing too much, but I was able to gain weight, improve lifts,recover and still productively participate/teach in classes ( students thought i was psycho)
8.tried a serving of torrent after a run workout that should have resulted in serious soreness- with no soreness

my opinion-
this stuff works. i will not keep the torrent as a just after weights drink, but after any strenuous activity ( pt, combatives, etc)- where i used to expect to be sore the next day or 2 from a good workout, now I am just slightly stiff with a hellacious pump.
I have tried the pump before in the past so it was no surprise to me its effects. i was not disappointed this time, either.
from here on out, torrent is a MUST HAVE when ordering my stuff. I would like to see a bigger tub, though ( never ending sounds about right- or 30 ).

Robert

[ldskenpo]

i went in this morning to do the bp check, still high( they said pre-hypertension) and the nurse had the bright idea to weigh and tape me.
by army standards a 33 yr old, 73'' tall male should weigh 205 lbs, i stepped on the scale and it read 263, the nurse goes" theres your problem you are almost 60 lbs overweight" I took off my PT shirt and she sez "oh". then they taped me- 3 times for the neck, 3 times for the waist ( army tape test)
neck- 20/20/20
waist 40/40/40
plug those numbers into the calculator and I got a bf % of 18 ( max for my age is 24)
her comment was, you know you should still try to lose about 25-30 lbs, I consider myself a professional soldier so I bit my tongue on what I wanted to say, and just said"aint gonna happen"

today is an off day from the weights, so I stayed in the fight house and did cardio and abs
set up a circuit on the bags did them for 4 circuits
then i took an old swiss seat rope and used that to do rope skipping 4x2 minute sessions
when i tried to do situps my ribs were aching so i decided to just focus on lower abs
alphabet leg raises x3
flutter kicks (4 count) 2 sets of 100
after this i went to my locker and pulled out my tub of torrent and then realized i used the last serving yesterday, dangit
Robert

[Jaymafin]

i love when people not familiar with our way of life try and weigh in on what they think we should do. on a different note i am a fitness monitor for my AF unit and i know the standards are fucked up and how they measure "fitness" is way off.

[ironshaolin]

When the army thinks your psycho, you know you did something right. How's that rib treatin you?

[ldskenpo]

When the army thinks your psycho, you know you did something right. How's that rib treatin you?

they made sure i remembered them today,
as far as psycho- i got papers.........

[ldskenpo]

pump/shock 30 min pre
storm/nitro g/ gatorade during
nitro after

incline press 115x8/135x8/185x8/205x8/225x8/245x5-225x4-205x4-185x2-135x5
flys 30x8/40x8/50x8/60x8/70x8
db bench 50x8/60x8/80x8
hammer strength iso lateral wide bench 45x12/70x15/90x15/115x15
crossover 30x15/42.5x15/50x15
dips body x 10/body x 10

was supposed to be chest and tri's today, havent done any incline work since i got hurt, so i figured to try it today, went ok til i unracked the 245, then decided to strip it out
ribs were really acting up after that, when i went to pull the bar down for pressdowns, it really hurt
i am curious how tomorrow will be like for back and bi's.
I MISS THE TORRENT!!!
Robert

[ldskenpo]

now that the torrent/pump is done, i will now post to my old log,