Yardicus

nope


for some reason my bench just got stronger again doing it consistently...cg works well for me, its my most powerful position

form also is spot-on...even on bench, 155 felw up like the bar was empty....205 was easy even

good stuff :nosthumbs


goals are to hit 300 shirted, 300 CG decline, and 275 flat bench(prolly CG lol)

Yardicus

2/26 Cardio, Obliques, Delts

Treadmill: x 35 minutes

408 Calories Burned

DB side laterals: 20x12, 25x12

Front DB raises: 25x12, 30x8

Behind neck military press: 70x10, 90x7

Bent Cable Laterals: 10x12, 15x10

1-hand DB clean and press: 50xLR, 60xLR, 75xR

NOTES:
-decent day...GREAT sweat, was really in the mood to workout today too(once I got there at least)
-watched the arena football game during cardio hence forgot to write down specifics other than end totals
-good delt burns today
-first rep of military when I do these are always hang snatched

Intensity: 8
Focus: 8
Pump: 9
Strength: 7

Overall Grade: B

Yardicus

2/27

situps: x15, x15, x25

Flexbility Work: x 1 hour

Yardicus

3/1

flexibility work: x 75 minutes

MAIN FOCUS:
-Wrestlers bridge
-upper leg/hip flexiblity
-"froggies"

also did a few sets of BW step-ups and squats

-good session...feel great at the end of them
-def getting alot better at bridges...balance better on froggies...and legs/lower back feel great after a long session
-gonna start doing this even more often and longer to really try and develop an extremely high level of flexibility...I also feel it has benefits on lower bakc and joint health, as they def feel better afterwards

Fitnfirm

Hmmmmmm flexibility, thats something I should do more of, 75 minutes seems long for me, do you get bored during it or watch tv or listen to music while doing it?

Yardicus

I have the TV on during, we have direcTV so usually its easy to find something to stay entertained

honestly as well its relaxing...i do yoga as part of it alot of the time, and i just let myself get lost in the stretches...kinda a mental exercise as well

i watched a show on the science of maximal athletic performance using Shane Hamman and others, and using brainwave scans, top athletes performing at their peak, when theyre in the zone as they start a lift, their brains basically shut down to nothing during...part of the zone is being able to completely shut off like that, so that your mind doesnt make you fail...so in the gym, AND at home, ive been working ALOT more on mental focus, relaxation, etc

like my 250 close grip last week, I got under it with a slight doubt the first time, unracked it, nad put it right back

sat up, got myself pissed/psyched...then visualized it, then shut off and just did it

its something im not very good at doing consistently, so im working on it :fingersxd

Yardicus

3/2 Bench

CG bench: 45x30, 111x12, 150x6, 185x5, 205x5, 215x1, 230x1(PR)

NOTES:
-done after I was knocked out at a buddy's poker night in jeans and a button-up shirt.
-prolly couldve gone heavier, but noone wanted to spot bc the game was still goin on lol

Current Weight: 225

Yardicus

thanks!

3/3 Upper body + Cardio

Alt DB Curl: 25x15, 35x12

DB hammer curl: 60x7

Wide-grip pulldowns: 100x15, 140x8

Decline Bench: 155x20, 205x8

Incline DB Fly: 45x15, 55x8

Pushdowns: STACK(150) x 30

French Press: 75x12, 60x15

CG Cable Row: 150x15, 200x12

Behind back 4arm curls: 65x20, 85x12

Seated Shoulder PRess: STACK(200) x 8, 160x11

CARDIO:
Elliptical: x 5 minutes
Treadmill: x 25 minutes

calories burned: 359

NOTES:
-5am workout, havent been to bed yet, 4 hrs after my CG PR.
-worked out on the first day of a free week trial pass at Cardinal Fitness...not bad place
-good sweat and workout.

Intensity: 8
Focus: 8
Pump: 8
Strength: 7

Overall Grade: B(adding in earlier PR)

Workout Time: 18 sets in 35 minutes

Yardicus

*note* few w/o's not listed due to this site not wanting to load for almost a week

3/7 Bench max

Bench: 45x45, 100x10, 140x3, 180x2, 210x1

Shirted Bench: 240x1, 260x1, 280x0

CG bench(raw): 185x3, 215x1, 240x1(PR), 256x OUCH

Front BB Raise: 45x15, 65x12, 75x10, 95x4(PR)

NOTES:
-right wrist has had pain for a few months, esp during heavy pressing work
-during the 260 bench, i started to hurt worse
-during the 256 CG attempt, i felt a kind of grinding type feeling and had immediate BAD pain
-since then, its a bit swollen, and hurts to use for any weight-bearing..writing...touching pinky to thumb...to squeeze on the sides...etc. doctor tomorrow prolly..hopefully its not a stress fracture that happened, but it looks a bit wrong(see attached)
-after losing all this weight, shirt feels dif during the lifts, feels like less is being used of it

Intensity: 10
Focus: 9
Pump: n/a
Strength: 8
PR's: + 5
Injury: -3
total: 29
Overall Grade: A

first attached pic = left wrist..bottom of palm, outer(pinky) side
second pic = same area on right wrist

notice the large bump on the right? thats the bone

builtbeast

My left wrist has been hurting me off and on for at least six months now. It will hurt on some days, then other workouts are fine. It's hard to tell if it's going to be a bad day until I start doing pressing work. Usually it gets bad for working sets of 250 and up.

I've noticed moving my grip in a little narrower will relieve the pain somewhat on days it is bothering me.

But I don't have any swelling or bumps like your picture. Hope it gets better soon.

__________________

Yardicus

xrays on initial look were negative, but he snet them out to be checked anyways

his opinion is torn ligaments...its splinted for the next 2 weeks, and then were gonna revaluate...no pressing or weight stress to the hand for those weeks

cardio and legs here we come!

Yardicus

3/8 Quads, Calves, Cardio

seated calf: 45x15, 90x12, 115x10, 135x7

ATG squats: 105x10, 135x8, 165x6

Leg Ext: 90x20, 110x20


CARDIO:

Treadmill: x 45 minutes

Calories Burned: 537

Intensity: 7
Focus: 8
Pump: 9
Strength: 7

Overall Grade: C+

NOTES:
-well, nop upper body work for at least 2 weeks, so time to do it russian o-lifter style and squat...squat...squat...squat...etc
-HUGE sweat on cardio, and even during weights

Current Weight: 228

Fitnfirm

WOW, I sure hope that works for you! That looks really sore and tender. If you wouldnt mind me offering a suggestion, I would try some Arnica Gel on it and see if you can get some faster healing. Good luck healing!:fingersxd

Yardicus

3/12 Cardio

Run: x 1 mile

Sprints:
Basketball court x 10
full recovery

Jog: x .75 mile

NOTES:
-got new sprinting shoes...sucked for running, but felt GREAT for sprints!!!
-iran with a friend who lifts, but also runs alot(he did a total of 8 miles today)...hes faster than me jogging easily, but I got him on the sprints I'm not slow for being ~230lbs

DarkFalcon

How's the wrist feeling bro? Getting better?

Crobar

Hey dude! We are about the same weight but whats your height and current bodyfat level? I just seen your pics from 10/2005 and the progress as darn good! Got any recent update pics?

I really like the whole Intensity, Focus, pump, strength rating system and plan to incorporate into my journals. Also, what are Behind neck military press done for? Shoulders I know...but be more specific please...I've seen guys do them with the barebell and the pulldown cable machine...

Speaking of running shoes, I've had my NB's for...gosh...4 years now...I still love em!

__________________
Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY

**Winners are those who make habit out of doing things losers are uncomfortable doing**

*Ultimate Challenge 2006 *

*IMPC: April Pictures *
*IMPC: May Pictures *

Yardicus

i wear the splint unless im workin out or showering, afraid to test it yet...gonna wait til at least wed to feel it out a bit as to just let it heal....hurts at times, but overall ok

Yardicus

~5'9 and a half, and not sure to be honest...no pics recently...prolly in a few weeks ill have some more!

thanks, i like it too!

i just get a good pump from behind the neck militaries...i grip them extremely wide, and use 0 legs, so as opposed to a front military which IMO brings in a bit of an incline bench muscle recruition almost, behind the neck for me isolates the delts extremely well, and gets a good stretch and a burn

and just FYI< they say to replace running shoes yearly as they tend to wear down in effectiveness