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_Wolf_ 01-01-2009 01:28 AM

Beached Whale Chronicles
 
Beached Whale Chronicles 2009

As with all new years, it is a time to change: I believe that New Year resolutions are for lazy people, so my “goals” for 2009 are the same as what they have always been: to stay healthy and get strong.

Starting of 2009, my maxes on the following key lifts are:
Height: 5’7
Body Weight: 200 lbs
Flat Bench Press: 105 kgs / 231 lbs
Squat: 159 kgs / 350 lbs
Deadlift: 175 kgs / 385 lbs
Overhead Squat: 70 kgs / 155 lbs
Military Press: 80 kgs / 175 lbs
Pull-up 3RM: BW + 25 lbs

Youtube videos can be found here: http://youtube.com/user/anuj247

I hope the New Year brings success to everyone and I really hope the world becomes a better place soon.

Cheers :)

_Wolf_ 01-01-2009 10:11 AM

Winter 2009 Training
Mesocycle 3 - Week 2

Extra Workout

Beginning Thoughts:
Happy New Year, everybody :)
Workout:
Overhead Squats:
60 kgs (135 lbs) x 3 reps x 6 sets
40 kgs (88 lbs) x 10 reps x 2 sets
The first 6 sets were REALLY hard. 135 lbs felt like a ton and on two occasions (which I have not counted), I failed at 135 and got stuck and had to dump the weight. I wanted to do 8 sets in all with 135 lbs but after 6 I decided to call it quits. I wanted 6 to have quality.

Rope Chin-ups:
BW x 5 reps x 3 sets
Wow this was hard hell!!!

Facepulls:
45 kgs x 12 reps x 3 sets

Front Planks:
45 seconds x 4 sets
60 seconds x 1 set
Videos:
Overhead Squats, Rope Chin-ups & Facepulls:
Overall Impression:
I think today was one of those workouts which looks good on paper but is really shitty in feeling. I know that my OH Squat strength has improved greatly but at the same time, I couldn't seem to get my groove quite so easily today and that bothered me. The rest of the workout was pretty good actually.

In any case, I want to once again wish everyone a Happy New Year :)

TALO 01-02-2009 06:13 AM

Good stuff , Wolf.

Your maxs sure have come up greatly and to think you almost stopped working out because of your shoulder , now look at you !

_Wolf_ 01-04-2009 10:49 PM

Winter 2009 Training
Mesocycle 3 - Week 3

Deadlift Day

Beginning Thoughts:
I've been very sick over the last few days. I have been taking my medicines, etc but they've left me feeling very drowsy. Plus, the plates I use to deadlift in Bombay are very small compared to my bumpers at Trinity..so it felt awkward at first to get a good ROM - it was sort of like doing Deficit Deadlift singles. My medicines didn't help me to focus either.
Workout:
Deadlift Singles:
162 kgs (355 lbs)
162 kgs (355 lbs)
166 kgs (365 lbs)
162 kgs (355 lbs) x 2 reps in frustration
172 kgs (380 lbs)
162 kgs (355 lbs)
162 kgs (355 lbs)

Banded Deadlifts:
Double Looped Bands
50 kgs (110 lbs)
70 kgs (155 lbs)
90 kgs (200 lbs)
112 kgs (245 lbs)
112 kgs (245 lbs)
112 kgs (245 lbs)

Heavy Deadlifts:
130 kgs (285 lbs)
150 kgs (330 lbs)
162 kgs (355 lbs)

Unilateral Box Squats:
Density Training @ 12 minutes
7 + 7 + 7 + 7 + 7 + 7 + 7 = 49 reps

High Cable Rows:
70 kgs x 10 reps x 3 sets
85 kgs x 5 reps x 1 set

Head Supported Dumbbell Rows:
20 kgs x 10 reps x 3 sets

Bar Rollouts:
10 reps x 3 sets
Videos:
Deadlifts:
Overall Impression:
I hope next week's workout goes better.....

iron_worker 01-05-2009 05:06 AM

So you did heavy deads then banded deads then heavy deads?!? That seems like a bit overkill to me.

IW

_Wolf_ 01-05-2009 10:53 AM

Quote:

Originally Posted by iron_worker (Post 74711)
So you did heavy deads then banded deads then heavy deads?!? That seems like a bit overkill to me.

IW

True. But look at the quality of my heavy deads after the band work vs. the quality of my heavy deads before the band work. World of a difference. This is what I wanted.

_Wolf_ 01-05-2009 11:09 AM

Fall 2008 Training
Mesocycle 3 - Week 3

Press Day

Beginning Thoughts:
I am feeling a bit better today....I think I will be fine in a couple of days. The medicines seem to be working.
Workout:
Incline Press Singles:
81 kgs (179 lbs)
86 kgs (190 lbs)
87 kgs (192 lbs)
91 kgs (200 lbs)
92 kgs (202 lbs)
96 kgs (211 lbs)
93 kgs (205 lbs)
96 kgs (211 lbs) x fail
91 kgs (200 lbs)

Pull-ups:
Skipped.

Unilateral Dumbbell Press:
Skipped.

Push-ups:
BW x 15 reps x 3 sets

Inverted Rows:
BW x 12 reps x 3 sets

Ab Wheel Rollouts:
8 reps x 3 sets
Videos:
Press:
Overall Impression:
I think today was a great press session. I haven't had such a good session in quite a while.

iron_worker 01-05-2009 12:38 PM

Thats some strong pressing there Wolf. Very controlled.

Dub

Pitysister 01-05-2009 12:40 PM

good stuff man.....get to feeling better.

_Wolf_ 01-07-2009 04:26 AM

Fall 2008 Training
Mesocycle 3 - Week 3

Squat Day

Beginning Thoughts:
Still sick and now possibly injured too...
Workout:
Speed Squats:
@70% = 111 kgs (245 lbs) x 2 reps x 10 sets
I felt very much in the groove but then on set #3, I felt this "pop" (like a knuckle cracking) in my right quad - towards the hip and near the groin. It's in my upper thigh. This pain has become quite bad right now. I was able to finish my workout in a great deal of pain - but the pain was weird because it hurt but it tickled at the same time too. I don't quite know why this happened. I hope it's not a quad tear. I don't even know what a quad tear is. I leave for USA in 3 days...I don't want this shit happening right now.

Good Mornings:
80 kgs (176 lbs) x 3 reps x 8 sets

Reverse Lunges using Front Squat Grip:
Skipped because the pain in my thigh was too much.

Unilateral RDLs:
Skipped because the pain has increased in my thigh.

Barbell Rows:
Skipped.

Overhead Dumbbell Side Bends:
10 kgs x 10 reps x 3 sets
Videos:
Nothing for today.
Overall Impression:
I am currently icing my quad and I am trying to figure out how this could have happened. I did all my warm-ups with mobility drills, etc. I have been doing these consistently. I haven't been stretching post workout. Perhaps this is a factor. Also, when I do my unilateral squats, lets say that I am squatting using my left leg, I involuntarily tighten my right leg and I get a cramp exactly in the same place as this current pain is originating from. Maybe I aggravated this. In any case, I will try to rest and if I feel good I'll go back to the gym and finish up this workout tomorrow. If I don't get better in a couple of days, I'll go see the doctor.

Another scenario is that perhaps this may be the effect of my body not being used to doing so much squatting. In this mesocycle, my squatting volume has been very high and I am not at all used to that. I am used to squatting 90%+ of my 1RM for a couple of singles or doubles and thats it. I am not used to do 10+ sets of squats. Maybe that is what caused this.

I just hope this is me making a mountain of a molehill.

Ross86 01-07-2009 05:09 AM

I hope you get better soon. Keep us posted.

EricT 01-07-2009 05:14 AM

The adductor area is an area that tends to want a little static stretching here and there. But the tickling sounds like a nerve got plucked as well.

When the pain feels better try foam rolling that area..which is difficult, I know or take a tennis ball to it.

I hope it's nothing serious as well...

_Wolf_ 01-07-2009 05:18 AM

If a nerve got plucked, how long does it take to unpluck itself? Eric, do you think this is gonna be a problem from now on out?

Pitysister 01-07-2009 07:22 AM

sounds like a hip flexor....because i do the same thing when i do uni squats :) and that's the area that tightens up on me on the opposite leg. do you prestretch your hip flexors?

EricT 01-07-2009 12:37 PM

I misread and though you were talking about an inner thigh type of thing.

If it is a hip flexor they're could be some deficiencies leading to this but they aren't so bad as an adductor strain.

_Wolf_ 01-07-2009 12:44 PM

I don't know if it is a hip flexor.....It hope it's not a tear though...I can't see any color change or anything. It looks like nothing has happened - no swelling, nothing. It looks totally intact. It's not in the hips - it is in my quads - close to my groin and hip. But on the upper thigh at the same time....I don't know what this is. I think it will be better tomorrow. If it doesn't, I'll see the doctor.

Pitysister 01-07-2009 12:53 PM

pardon the pun....but....is it in the crotch of your leg....between your crotch....and your thigh...the little valley there?

_Wolf_ 01-07-2009 12:54 PM

Yeah somewhere around there but more towards the outside - towards my quads - not towards my ass. Does this make sense?

Pitysister 01-07-2009 01:21 PM

.

iron_worker 01-07-2009 01:38 PM

Oh boy, I can't wait...

Ahahah jj.

Get well Wolf.

Dubs

_Wolf_ 01-08-2009 01:20 AM

Injury Update:

I just got back from seeing the Doc. Here's what the Doc said: I have a small tear in my adductor tendon called the adductor longus. This means I cannot do exercises which require internal rotation of the leg. I should give this as much rest as possible. It takes 3-4 weeks to heal. After that it will be fine. So this means my plan for the next mesocycle and the rest of this mesocycle is back to the drawing board. I'll be doing something new which I will post in a bit. I am gonna be continuing with this mesocycle till I heal up after which I will get back to regular exercises.

Darkhorse 01-08-2009 02:07 AM

Sorry to hear that Anuj. Get well.. :)

Kane 01-08-2009 05:47 AM

I'm glad its only minor. I hope you have a fast recovery. :)

Pitysister 01-08-2009 05:52 AM

sucks man. when do you come back to the states?

iron_worker 01-08-2009 08:07 AM

Get well big guy.

Dub

_Wolf_ 01-08-2009 09:06 AM

Winter 2009 Training
Mesocycle 3 - Week 3

Extra Workout

Beginning Thoughts:
First workout after the injury...
Workout:
Overhead Squats:
31 kgs (65 lbs) x 3 reps x 3 sets
Very easy. Did not irritate my adductor.

Rope Chin-ups:
BW x 3 reps x 10 sets
Wow this was hard hell!!!

Banded Push-ups:
10 reps x 5 sets

Facepulls:
45 kgs x 10 reps
50 kgs x 10 reps
55 kgs x 10 reps
35 kgs x 20 reps

Front Planks:
60 seconds x 3 sets
Videos:
Overhead Squats & Rope Chin-ups:
Overall Impression:
Slowly plodding along...I have a plan for the next 4 weeks which I'll post in a bit...

_Wolf_ 01-08-2009 09:08 AM

DarkHorse: Thanks, man :)

Kane: Me too, man, me too.

Pity: I arrive on the 12th of Jan. Just a few more days...

Iron Worker: Thanks, man.

:)

Thanks for all the kind wishes, guys! It's much appreciated.

Pitysister 01-08-2009 03:38 PM

.

_Wolf_ 01-10-2009 11:27 AM

Winter 2009 Training
Mesocycle 4 - Week 1

Workout A

Beginning Thoughts:
Time to heal...
Workout:
Overhead Squats:
41 kgs (90 lbs) x 3 reps x 5 sets
57 kgs (125 lbs) x 3 reps

Good Mornings:
91 kgs (200 lbs) x 5 reps x 3 sets
111 kgs (245 lbs) x 2 reps

Keystone Deadlifts:
111 kgs (245 lbs) x 6 reps x 3 sets

Chin-ups:
BW x 5 reps x 5 sets

Front Planks with various variations:
30 seconds x 5 sets
Videos:
Overhead Squats, Good Mornings & Keystone Deadlifts:
Overall Impression:
Good workout....Those front planks with all the weird variations were killer.

Pitysister 01-10-2009 03:40 PM

how did it feel on the adductor?

Ross86 01-10-2009 08:51 PM

One of my training partners just started squatting again about three weeks ago after having an adductor injury. After it healed, he made great gains and I believe he's squatting the same or more weight now than before. Good luck. You'll be back at it in no time.

_Wolf_ 01-14-2009 10:35 AM

Winter 2009 Training
Mesocycle 4 - Week 1

Workout B

Beginning Thoughts:
I got back to the states on the 12th. This is yesterday's workout...My laptop isn't working as yet....I'll try to get it fixed by this weekend. I hate it when this shit happens.
Workout:
Bench Press:
185 lbs x 5 reps
205 lbs x 2 reps
205 lbs x 2 reps
215 lbs x 2 reps
225 lbs x 1 rep
205 lbs x 5 reps
Just played around with some weight close to my 1RM. I'm gonna do some quality volume work for Military Press next session.

Pull-ups:
BW x 5 reps x 3 sets
+ 20 lbs x 2 reps x 1 set

Push-ups:
BW x 10 reps x 3 sets

High Cable Rows:
140 lbs x 10 reps x 3 sets

Pallof Press:
27.5 lbs x 10 reps x 3 sets

Dragon Fly Sit-ups:
12 reps x 2 sets
Videos:
None...
Overall Impression:
Decent workout. I'm gonna do Workout A tonight. I'll try to post the workouts as soon as a I can but there might be a lag because I need to access my library computer for the internet....

_Wolf_ 01-15-2009 07:22 AM

Winter 2009 Training
Mesocycle 4 - Week 1

Workout A2

Beginning Thoughts:
Time to heal...
Workout:
Overhead Squats:
95 lbs x 3 reps x 5 sets
115 lbs x 3 reps
135 lbs x 1 rep
145 lbs x 1 rep
155 lbs x 1 rep
I tried hard not to break at the knees first. I have never concentrated on where to break at because it's always been instinct for me. BUT, I am consciously focusing on using hips more and more.

Rack Deadlifts:
315 lbs x 6 reps
335 lbs x 6 reps
355 lbs x 6 reps
315 lbs x 6 reps
I just wanted to play around with these..so I did sets of 6 reps. It was sort of hard but I wasn't focusing as much as I should have.

Good Mornings:
135 lbs x 8 reps x 3 sets

Hammer-Grip Chin-ups:
BW x 5 reps x 3 sets

Front Planks with various variations:
30 seconds x 3 sets
Videos:
Overhead Squats:
Overall Impression:
I am trying to eat better. Diet has improved quite a bit, actually. My tendon is feeling better as well - no pain whatsoever. I'm gonna wait for a week and then get back into heavy front squats (for quality volume).

Pitysister 01-15-2009 08:27 AM

good stuff man. you look so much better in that gym :)

i eagerly await your front squatting :)

_Wolf_ 01-15-2009 12:54 PM

Quote:

Originally Posted by Pitysister (Post 75337)
good stuff man. you look so much better in that gym :)

hahahha....Yeah my gym in Bombay is fucking crowded as hell. And nobody uses the damn power cage so they've put it in the corner behind some other machines and everytime I go back home I have to move those other machines so that I can use the powercage.

Quote:

Originally Posted by pity
i eagerly await your front squatting :)

Yeah me too. In 2 weeks I'll be all in it :D

iron_worker 01-15-2009 07:05 PM

Nice nice nice OHs.

_Wolf_ 01-16-2009 07:49 AM

Thanks, IW..

Posting today's workout now..

EricT 01-16-2009 08:08 AM

You know you got down on you're training as soon as you went home. I know you love home of course but the gym environment can make all the difference. Could be that had a whole lot to do with how you felt.

_Wolf_ 01-16-2009 12:19 PM

^^^ I agree. Next time I go home (this summer) I'm gonna be a member of another gym plus my club's. I think that the whole bitchiness that goes on in my gym and the jealousy spouts too much negativity that I don't want to deal with. People should live and let live.

_Wolf_ 01-16-2009 12:19 PM

Winter 2009 Training
Mesocycle 4 - Week 1

Workout B2

Beginning Thoughts:
I went to the gym at 8:30 am today. Damn I hate waking up early...I am glad I don't have a single 8:30 am class this semester.
Workout:
Elastic Band Punches:
15 reps x 3 sets

Military Press:
135 lbs x 2 reps
145 lbs x 2 reps
155 lbs x 2 reps
165 lbs x 2 reps
175 lbs x 1 rep
185 lbs x 0 <- Fail
185 lbs x 1 rep
Video will be coming shortly...The set-up for the 185 failure was bad. No wonder I failed. 185 was hard as nails though.

Pull-ups:
BW x 5 reps x 6 sets

Push-ups:
BW + Bands x 10 reps x 4 sets

High Cable Rows with Fat Bar:
140 lbs x 8 reps x 2 sets

Medicine Ball Tosses:
12 lbs x 10 reps x 3 sets
Videos:
A little bit of everything:
Overall Impression:
Gonna relax this weekend. Next week shit begins.


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