The Intelligent & Relentless Pursuit of Muscle™
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Edgy
Level 2

Join date: Feb 2007
Posts: 10828

Up wrote:

Edgy...I think you like any size woman, thats what makes you so special.



I'm special?

nah - you're the special one~

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alexus
Level

Join date: Feb 2010
Posts: 4751

you look great, up. it is empowering, this body modification stuff, huh.

i keep losing your log. glad i found it again!

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Up
Level 3

Join date: Dec 2011
Posts: 1449

Noooo Edgy you are, no Up you are, ok ...we both are, hehe

ALEXUS Glad you found me, phew! ;)

Today was core and stretch and roll. I feel like a good stiff drink before rolling, OUCH! You people are way tuff!!!

So tried to do the crunch things with band but ended up with something else. The something else was working my core, so i kept with it, i tried to cut down on vid, so not to bore you to death.It was a challenge holding
it just off the floor, couldnt see how bad i was shaking. I think it was good since i have a hard time staying
"tight", felt so similar.So...

ab band holds 4 sets- vid
suit case holds 3 holds each side 1 min each,50# rocked my obliques!
rev plank holds till shaking got out of hand, at with scissors.
I tried the suitcase holds with the bar, then went to my 5 ft bar, but couldnt get it not to tilt? so said
screw it, go get a damn suitcase, holding in left hand had me trembling about 20 seconds before right side.

EDIT forgot to add did half get ups with10 db 2 sets each arm 10 reps.

This was so much fun, and a decent challenge. NO back zings!!



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cholulalula
Level

Join date: Nov 2010
Posts: 1217

I love the side by side pick. Such a difference, you look amazing!

Glad to hear you're taking care of the back. I'm trying to take note and do the same....

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alexus
Level

Join date: Feb 2010
Posts: 4751

i do one arm holds / carries with the bar - but i needed to work up to it. was totally impressed one day by a guy who helped me deload the bar by picking it up with one hand then tilting it one way so 20kg fell off then tilting it the other way so the other 20kg fell off then walking off with the bar in one hand. all slow and controlled like. i was like 'i'm gonna do that, yeah!' have a long way to go, but i'm working on it.

i think it works grip strength pretty good. to try and get it not to tilt. also try gripping it in slightly different places... i need to grab it pretty centered indeed when it gets close to my max (my fav is overhead one arm carries - how badass will that be once i've got the bumpers on??)

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Up
Level 3

Join date: Dec 2011
Posts: 1449

alexus wrote:
i do one arm holds / carries with the bar - but i needed to work up to it. was totally impressed one day by a guy who helped me deload the bar by picking it up with one hand then tilting it one way so 20kg fell off then tilting it the other way so the other 20kg fell off then walking off with the bar in one hand. all slow and controlled like. i was like 'i'm gonna do that, yeah!' have a long way to go, but i'm working on it.

i think it works grip strength pretty good. to try and get it not to tilt. also try gripping it in slightly different places... i need to grab it pretty centered indeed when it gets close to my max (my fav is overhead one arm carries - how badass will that be once i've got the bumpers on??)


ahhhh, you are so right! I totally dropped the bar on this one! I just wasnt grasping the whole concept of this "suitcase" lift. I was thinking grip, but from more of a "can she hold it" view. But your right, half the battle would be keeping the bar from tilting one way or the other, i honestly never got it past the hold bars, once i lifted and it would tilt, i thought i was doing something wrong...
It was killer just trying to keep my body straight up.
I want a do-over, haha
Thanks Alexus!

Lula Its been interesting, seeing where a body can mold and keeping it balanced at the same time. Now my legs... I need the "leg whisperer" for them!

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Up
Level 3

Join date: Dec 2011
Posts: 1449

Legs are more "sore", but back wants to tighten up, not anything like when it happened.
I know it needs time and more stretching, I have to learn patience, can one "train" patience, sigh.

Tried to read up on if ibuprofen halts muscle growth, I guess thats the last thing i should worry about, so why do I?

Still kinda crazy how knotted I am, i could just lay on my side and feel them in my quads last night, no ball
or roller needed, so i just layed there going back and forth, drove my dogs crazy...play? play?

Just talking out loud...

edit legs arent any different than normal when trained, not sure the "more" sore sounded right.

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kpsnap
Level

Join date: Feb 2010
Posts: 7035

Up wrote:
Tried to read up on if ibuprofen halts muscle growth, I guess thats the last thing i should worry about, so why do I?

I've never heard that before. Although there is some evidence that suggests that ibuprofin interferes with bone healing/growth. As such, I avoided it after my shoulder and foot rebuilds even though my surgeons said it was okay. I'm a big believer in the less medicine of any kind, the better. That being said, ibu really takes the edge off the inflammatory response.

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Up
Level 3

Join date: Dec 2011
Posts: 1449

kpsnap wrote:
Up wrote:
Tried to read up on if ibuprofen halts muscle growth, I guess thats the last thing i should worry about, so why do I?

I've never heard that before. Although there is some evidence that suggests that ibuprofin interferes with bone healing/growth. As such, I avoided it after my shoulder and foot rebuilds even though my surgeons said it was okay. I'm a big believer in the less medicine of any kind, the better. That being said, ibu really takes the edge off the inflammatory response.


Yea, Im not much for taking anything, but may do more harm then good, for a little bit anyway.
I just have never had this flexors and ham/quad get tight and pull on the back thing. At least i know what to do, but so time consuming. Wanna play? ya gotta pay!

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Up
Level 3

Join date: Dec 2011
Posts: 1449

Training after lots of mobility work for both upper and lower. I like to play around with my glutes and core before bench, make sure they are paying attention.

warm up
Flat bench arch back in, wrist wraps @85
45/10 x2
55/8
65/8
80/8
85 3x8 ---> felt great, need to focus on tight first rep, i think i am till i am (if that makes sense?)

high incline
65 3x8

db incline
2os 1x10
25s 2x10 felt smooth and controlled, for the love of God go get the damn 30s!

french press 15/20/25 3x10

back still feeling good. Time for some Gheto rows.

38/10 pause at top
48/10 pause at top
53/10
63/6 hmmm feels good but not pushing it
53/15 little more speed

then did a set of straight arm press downs stopped before failure, done!

vid of ghetto row




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G1
Level

Join date: Feb 2012
Posts: 314

Hey Up, nice job on that bench PR!!!! Delts and guns are lookin yoked :)

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alexus
Level

Join date: Feb 2010
Posts: 4751

yes, half the battle is gripping it so tightly that it can't tilt / that tilting is minimised.

but maybe it is more like 1/3... 'cause if you do carries with turns in them then the bar starts swinging as you pivot and a good 1/3 of the battle then becomes about your wrist trying to stop the momentum when you come out the turn... at least the oly bar gains momentum pretty good...

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alexus
Level

Join date: Feb 2010
Posts: 4751



from 1.40.

15kg bar. corners are a bitch. tilt is pretty bad, too...

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Up
Level 3

Join date: Dec 2011
Posts: 1449

Hey Up, nice job on that bench PR!!!! Delts and guns are lookin yoked :)

Yea, rep PR think last was 5. I suck keeping track of the numbers, I need to get better with this, but dont want it to be about the numbers. You know what Im saying. I could have used more body English for the 63, but decided keeping it more strict would be better.




from 1.40.

15kg bar. corners are a bitch. tilt is pretty bad, too...

Alexus come on, you know Id have to watch the whole vid, I need to find my inner beast and do the chins, Its time to get over them feeling so different with 12 ish lbs on, thats just a lame excuse at this point. Are you still doing those? EDIT: Forgot to mention reading this back nice job, full hang !!

OK Yea I would need some serious space for the turns, not that I wouldnt like to take out a few gym members.
I suppose the body has to curve some, as long as arm is straight? but are you fighting trying to keep hips forward body straight? Like i thought the idea for the suitcase one was core/grip. Enlighten me.

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viper0213
Level

Join date: Dec 2008
Posts: 114

Thought this was appropriate:

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Viernes
Level

Join date: Mar 2012
Posts: 161

Up,

You're awesome.

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PeteS
Level

Join date: May 2009
Posts: 5352

nice work as awlays

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FISCHER613
Level

Join date: Sep 2004
Posts: 2494

Lets go up! good work in here.

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alexus
Level

Join date: Feb 2010
Posts: 4751

aw. the vid was from a while ago. i don't think i could do those chins now. i've gained about 8kg... changed gyms for a bit and had a better bar to work with... back at that gym now and struggle to do ugly looking doubles.

i need to suck it up and tell chin up program guy that i can't do the session he prescribed me and that i've massively regressed. kinda scared of disappointing him so i've just stayed away :-(

i noticed on my overhead carries that i was more curved with my left arm overhead. i'm not sure about the curve... doing my best to eliminate it. i think most people lack the flexibility in their shoulder / thoracic to hold their arm straight overhead... but i want to do one arm snatches so i'm hoping stuff like this will help.

i'm trying to have perfect posture but with arm overhead. have a long way to go. need to work hard to engage abs and not hang off my anterior pelvic tilt / lumbar spine, too.

feel it mostly in core and grip, yeah.

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Up
Level 3

Join date: Dec 2011
Posts: 1449

Viper, Dude... love that!

Viernes Hey! Lets not get carried away, just happy to be back in the game, but thanks!

Pete Ahh man reading about the MRI woes, thanks for stopping by!

Alexus , Im honor of you I hung my old pull up bar, like it so much better than the one on my gym , esp getting them going again.

TRAINING at the gym

I can not remember the last time I went to the gym...

Rolled the crap out of flexors, took "3" read "3" rounds of clams to get left glute to wake the hell up, and it was 130pm, ha! seriously usually feel the burn first set. So I hung hips off stretch table some more and went at it again. Seems like this was forever,cause it was!!

leg press
SL 50# 3x8
SL 40# 2x12 alt legs no rest, yea should have been reversed, and i didnt do last set :(1

leg ext combo back ext
SL 20# 3x12
plate behind head, really trying to focus on not hyper back. 10#/12 reps first 2 sets 15# last set 10 reps

calve raise 50# 3x15

then spotted the step up, stop moving machines around!
3x10 free motion high step *think 35/40

Curl alt sit machine with stand machine
sit 20 sl 2x8
stand 10# 2x8 and the last couple reps are NOT controlled.

lunges knee touch, long stride
10s 1x30 (15 each leg)
15s 2x30
BW 1x40
then a song no touch, but it ended up around 40 again, with standing on one leg hahaha

Oh that single leg work needs help!

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Up
Level 3

Join date: Dec 2011
Posts: 1449

FISCHER613 wrote:
Lets go up! good work in here.


Im baaack! Thanks for KB info, was going to try them out today, but didnt get to it, need to get the momentum going before throwing in another new toy.

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MattyXL
Level 1

Join date: Jun 2008
Posts: 9407

Nice work Up! I think Im allergic to single leg work!

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

and she's back!

I need to do more single leg work too. there's just not enough time to do everything i want to do! GAH!

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JoeGood
Level

Join date: Jun 2007
Posts: 8897

Your rows looked nice and clean and your arms are getting jacked.

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Up
Level 3

Join date: Dec 2011
Posts: 1449

Matty its a love/hate thing, but some suckers gotta do it!

Lula I know what you mean, if i get fixated on a body part, something else lags, its a vicious freaking cycle!

Joe if they are that clean, I must need heavier weight ;)

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