Confessions of a Determined Drake

[Firedrake]

Hi, Animals,

I know it's been a while, but the last year was NOT what I hoped it would be. Two shows, two crappy placings, and I got REAL depressed. Then I got sick right after Thanksgiving, and only got back in the gym seriously last week.

I need to add mass. I need, particularly, to build up my legs. Unfortunately, thanks to the old nerve damage, I'm having the devil's own time making them grow. I have finally had to give up on the idea of free squatting. I realized it was an "ego" thing, and I wasn't really building my legs with it. So, back to the Smith Machine. Strength is decent. I can hit 225 to parallel, and 8-9 plates a side on the leg press, but the quads just aren't growing. My current gym doesn't have a hack squat, which makes things a challenge.

I'm sorry I kind of dropped off the face of the planet -- the only real highlight last year was getting married, but the year was a financial disaster, I had to give up on the Kentucky Derby show because of funds, and my prep for both the Vulcan Classic and Tricky Jackson Classic were impacted because, frankly, the budget for food was real tight. I was REAL depressed after the Tricky.

I'll go into more over the next few days, but I realized I really needed to get back to the Forum -- the Animal encouragement and spirit have been really missed by me.

Just to get started, here was yesterday's back/biceps session:

Wide Grip Pulldowns: 140x10 180x10 200x9 x8 x6 140x8
Reverse Grip Machine Row: 135x15 150x12 205x10 235x8 x6 295x1 (I had to see if I could move the whole stack -- it was a full rep with a solid squeeze, but damn, it took a while to get there)
Straight Arm Pulldowns: 40x 20 60x15 85x6 (sloppy) 75x8 70x 10 x12
Wide Neutral Grip Low Pulley Rows: 120x15 150x12 180x10 210x8 x6
Rack Deadlifts: 135x12 225x10 x10 315x8 405x1/2 (oh, well) 365x4

Standing Alternate DB Curls: 25x12 40x8 x10 x8 45x 6 50x4
Isolation DB Curls: 15x10 20x8 x8 15x8
Machine Preacher Curls: 80x15 95x12 x10 x10
Rope Handle Cable Hammer Curls: 42.5x15 52.5x10 x10 x8
Reverse Cable Curls: 52.5x12, 57.5x10, x10
DB Wrist Curls: 20x many -- all directions

. . . if anyone wants to see pics, I'll post links.

I'm REALLY looking forward to the Cage -- I need the kick in the pants!

[shortstack]

Good to have you back and posting Jim. Keep getting up and going after what you want and you'll always be on track. Let me know if you need anything!!!

Jeremy

[naturalguy]

Good to have you back. See you soon

[Firedrake]

Good to have you back and posting Jim. Keep getting up and going after what you want and you'll always be on track. Let me know if you need anything!!!

Jeremy

Good to have you back. See you soon

Thanks, guys. I appreciate it.

Well, then: I was as sore as all get out in the back and biceps from Monday, which is a wonderful thing. When you can feel the soreness all through the muscle, you know you've done something right.

Yesterday's chest workout was bloody amazing! I don't think I've ever felt the muscles working so well, and been so able to focus on making them contract. By the end of the incline bench presses, it was already tight. By the time I got to the pec deck, it hurt to bring the armatures together.

Incline Smith Machine Bench Press (to just below the neck): Bar x20, 25/s x15, 45/s x10 70/s x8, x6, 55/s x8

Flat Bench DB Press: 45x15, 55x12, 60x10, 65x6, x8

Incline DB Flyes: 40x15, 45x10, 50x8, x6

Incline Machine Press: 45/s x10, 55/s x8, x6 45/s x8

Decline Machine Press: 130x10, x8, x8, 115x8

Pec Deck: 145x10, x8, 130x10, x10, 115xburnout

Seated Calf Raises: 90x20, 135x12 (toes in), x12 (toes out), x12 (in) x12 (out)

Abs . . .

My chest is still tight!

https://www.facebook.com/photo.php?f...type=1&theater
https://www.facebook.com/photo.php?f...type=1&theater

From back/bi day: https://www.facebook.com/photo.php?f...type=1&theater

Just a comparison -- here's me and Big "C" at my first National ABC, four years ago:

https://www.facebook.com/photo.php?f...type=1&theater

. . . I'll be commenting more on other Journeys later today.

[smoothballer]

Glad to see you back on here Drake!

PS - They need your shirt size over on the National ABC thread

[Firedrake]

So, I missed yesterday with a migraine . . . got in to do legs today. Bloody frimping hell! I got a decent leg workout in, but it's triggered (or something has), another set of bronchial spasms. I thought I was past the worst of this sh!t. Nonetheless, work got done.

Leg Extensions 55x15, 70x12, 85x10, 100x10, x10
Smith Squats (nice and deep) Bar x 20, 25s x15, 45s x 10 70s x 8 90s x 6 x6
Leg Press (low and close) 4pps x15, 5p x15, 6p x15, 7p x12 x10
Bulgarian Split Squats 10x4 sets
Leg Extensions: 115x8 130x6 x6 145x4
Leg Press (high and wide) 6p x12, 7p x10, x10 8p x6 (this is when the coughing started)
Leg Curls: 60x8, 75x8, x8
DB Straight Leg Deadlifts: 50x15, 70x12, 75x10, x10
Seated Calf: 135x12, x12, x10, x10

. . . and out.

In the meantime, here are comparison shots from my two shows last year. I was not happy with either performance.

https://www.facebook.com/photo.php?f...type=3&theater

[DANO]

Found ya! Trying to hide from me?
I know firsthand. How stuff can go south in a hurry. But I also know how dedicated you can be... let's blow it up this year!!

[deanna7272]

Glad to see that you are back!!! Believe me, I know the financial strains of the shows, still recovering from my two shows (along with Bodey doing both also...ugh)

Anyway, you are on the upswing just be journaling again... You know you have the accountability, but now also you will have the Legion to lean on for support... We are always here, it's nice to see you "home" again!!!

See ya soon!!!

[Firedrake]

Despite a late start due to car and grocery shopping, I had a great shoulder and triceps workout.

Incline Rear DB Raises: 15x20, 25x15, 30x10, 35x8, x6
DB Lateral Raises: 15x20, 20x15, 25x15, 30x12, 35x8, 40x6
DB Front Raises: 25x15, 35x15, 40x12, 45x10 x8
Upright Smith Machine Rows: Bar x20, 25/s x15, 35/s x12, 45/s x10 x8
Hammer Strength Iso-Shoulder Press: 45/s x15, 70/s x12, 90/s x10, 100/s x8, x8
Reverse Delt Deck (because I felt the rear delts needed more work): 115x20, 130x15, 145x10, x10, x10

Seated OH DB Extensions: 50x20, 60x15, 70x12, 75x10, 80x8, x6
Cross Body DB Extensions: 25x15, 30x12, 35x10, x10
Dip Machine: 180x20, 230x15, 270x12, x10
Machine Triceps Extensions: 90x15, 115x12, 130x10, x10
Cable Triceps Pressdowns: 65x15, 95x12, 110x10, x8

. . . they were closing the gym, so I had to leave . . .

[Firedrake]

Sorry, I've been down with the bronchitis from hell . . . however:

Well, despite not having slept well last night, I got a good back workout in today.

Wide Grip Pulldowns: 140x20, 180x12, 200x10, 220x8, x8
Rack Deadlifts: 135x15, 225x12, 315x10, 365x6, x5
Reverse Grip Machine Row: 130x15, 175x15, 205x12, 220x10, 235x8, x8
Straight Arm Pulldowns: 50x20, 60x15, 70x10, x10
Mid-Grip Low Cable Rows: 140x15, 170x15, 200x12, 220x10, 240x8
Chest Supported T-Bar Rows: 90x15, 135x12, x12, x10 -- full extension, full squeeze
Hyperextensions w/45 lb. Plate: 15, 15, 12, 10

Abs: Weighted Crunches, Weighted Oblique Crunches, Reverse Crunches, Ball Crunches, Planks, Vacuums, Hip Lifts.

And done . . . I think I'll tackle arms all by themselves tomorrow, since the tris got short shrift yesterday.

Back feels wide, thick and tight. Just the way I like it

[DANO]

looks good despite not being able to breathe good! I have back on tap for today thanks for inspiration!

[Firedrake]

Life has been . . . challenging, but improving daily. Got a new trainer about six weeks ago. He's a) my age, b) has HAD back surgery, c) is a Masters Competitor (he'll be in the Team U), and has a PhD in Clinical Nutrition. I've made more progress in six weeks than in the last six months.

I'm on a 3-on, 1-off schedule, with Heavy, Medium and Light days.

Yesterday was the light chest/back day, trying to get 12-15 reps from everything.

Push Ups (2x failure): 50, 39
DB Pullovers (4x15): 75x15x4
BB Bench Press (4x15): 135x15, 185x15, 205x15, x15 . . . felt heavier than last time. Not sure why.
Incline DB Press (4x15): 45x15, x15, 50x12, x10
Incline DB Flyes: (4x15) 35x15, 40x15, x15, x15
Pec Deck (3x15): 175x15, 200x15, x12

Rv Grip BB Machine Row (3x15): 170x15, 195x15, x15
Pull-Ups (2xfailure): 12, 10
Maddow Rows (4x15): 45+chain x15 x 4
Reach Through Pulldowns (3x15): 85x15x3
Chest Supported T-bar Rows (4x15): 90x15, 115x15, x15, 135x12
Low Cable Rows (3x15): 145x15, 160x15, x13

My breathing started to become an issue after the Maddow Rows – I’m not sure why, but I had to hit the inhaler again. First time in several days. Other than that, it was a good, if not great day. I focused on tight form, and the mind/muscle connection, and definitely during the chest session, the pump was freakin’ amazing. I was getting some serious contractions in the back, too, so I know things are working.

. . . and here's the result: https://www.facebook.com/photo.php?f...type=3&theater

I'll get around to everyone else's posts later, but wanted to let you know I hadn't died.

[Chase "BIG COUNTRY" Browning]

Welcome back buddy!

[DANO]

Hey buddy! Glad to see ya back on here...

Things look like they are going well for you, can't wait for updates.

[Firedrake]

Welcome back buddy!

Geez. Everyone's doing CUBE method. I'm no powerlifter <grin>.

[DANO]

Geez. Everyone's doing CUBE method. I'm no powerlifter <grin>.

Hey, not EVERYBODY is doing the cube thing!

...or are you saying I'm nobody? haha

[Firedrake]

Hey, not EVERYBODY is doing the cube thing!

...or are you saying I'm nobody? haha

Of course not . . . it's just, the last ABC I showed up at around here, everyone was clustered around Brandon Lilly -- all of 'em powerlifters.

Pretty good shoulders and arms day -- I didn't go up much on weights, but I made a point of slow, controlled reps and full contractions, squeezes and range of motion. My shoulders and arms felt like balloons! I couldn't even get my arms all the way up for a double biceps pose because the shoulders were so tight!

Warmup DB Laterals: 25x20, 30x18
DB Press: 40x20, 45x15, x13
DB Laterals: 30x16, 35x15, 40x13
DB Front Raises: 45x15, x13, 40x15
Reverse Pec Deck: 175x15, 175x12, 160x15

Overhead Rope Handle Triceps Extensions: 65x15, 80x15, x13
Rope Handle Cable Curls: 72.5 x 15, 80x15, x15
Rope Handle Triceps Pushdowns: 65x20, 72.5x17, 77.5x15
DB Curls 30x15, x15, 35x15, x13
Skullies 75x17, 85x15, x15 . . . done back and forth with
BB Curls 75x15, 85x15, x13

[DANO]

Lookin' good as always brother!

[BryanSmash!]

Nice to see you back Jim!

[Firedrake]

Nice to see you back Jim!

Lookin' good as always brother!

Thanks, bros -- I'm getting more consistent again. My mind really got fouled up after my last show, and then I got sick for three months, but with the new trainer and some amazing freaking progress in six weeks, I'm getting happier and happier.

Wow! Killer leg day (and it'll kill me trying to walk for the next couple I'm sure). I've never gotten this many reps with 9 plates on a side before.

WarmUp Leg Extensions -- (3x20): 100x20, x29, x19,
RL 25x20, x18, x14

Smith Hack/Sissy Squats (6x6+1 to failure): 135x6, 155x8, 185x8, 205x6, x6, x5, bar x 20 deeper

Jeffersons/Split squats (4x6): 135x10, 185x8, 225x8, 245x6 . . . Gotta get lower, but I've come up 100 lbs. on this in six weeks.

Leg Extensions (4x6): 130x6, 135x6, x6,145x7 (up 15 lbs.)

Lying leg curls (4x6): 110x7,125x7, x5, x6 (up 15 lbs. in six weeks)

Lp 6pps x6(l), 8pps x8(m), 9pps x7!(h), x7(m), 7pps x 8(l) Up 90 lbs. on the "high and wide" stance in six weeks, and one more rep.)

SLDLs: 135x10, 205x7, 225x6, x6

Of course, this evening, after it was all done and I limped home, my trainer chose to drop the NEW workout plan on me. It's not very different, except for leg days, which are going to be flat nasty, but hopefully even more effective. It becomes a 4-cycle rotation instead of three, with cycles of 6, 8, 10 and 12-15 reps.

So, tomorrow, I'll start the NEW chest and back day. Not a great deal different, but some exercises have been switched out for variety.