PowerBuilding Journal Part 1 - Page 52 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 09-19-2007, 08:44 PM

Fall '07 - Lower 1, Week 19

Overall Impression:

legs were sore as fuck today lol.....well, not really....my quads and hams are really sore. my calves felt a little tight but i stretched them (along with everything else) and they're ok now...mental note: no running before a lower workout haha....

so i narrowed down what my cardio options are:
1.) track running
2.) eliptical from lifefitness
3.) jump rope

so ill be doing these 1x a week. running will be for 30-40 minutes (it depends more on distance actually) while the eliptical work will be 60 minutes plus and the jump rope skipping will be 20 minutes odd.

today my diet was good. i ate 8 oz of smoked salmon for lunch and another 8 oz of it for dinner i also had a few shakes, etc...im trying to get all of my protein in so thats good. i had corn and some salad with that. and bread. and no coke. yes, no coke

i was trying to figure this out: as i mentioned sometime before, ive noticed that in a way i am doing carb cycling without intending to and this is how its looking:
monday to friday = high carb
satuday and sunday = low carb
now, is it odd that only on saturday and sunday i look really bloated? all i eat is sushi and maybe 1 mexican meal.

injury update: lower back is feeling tight.

Deadlifts = 3 sets x 5 reps x 165 lbs

this felt pretty ok. my lower back was feeling wierd. because i slept for only 3 hours last night i took a long nap today from 2:30 pm to 6:30 pm and i woke up sleeping in a really wierd position. i think thats why my back felt wierd. nonetheless my reps were good. thats why i stopped at 5. i could've done 4 more reps or so but i think my form would've degenerated rapidly.

GHRs = 3 sets x 9 reps

no video im sorry. the gym was too crowded today.

Front Plate Squats = 2 sets x 10 reps x 25 lbs

Ab Circuit = 15 reps

so for ab work (additional), i did 4 exercises:
- crunches
- leg raises
- cycling in the air
- this exercise is tough to describe. u lie on ur back and u move ur feet parallel to the floor crossing each other left to right. in the sense, ur left foot will more rightwards and ur right foot will move leftwards and u will overlap each leg at every rep.

Reverse Grip EZ Curls = 2 sets x 10 reps x 50 lbs

Leaving Thoughts:

cool workout today. im pretty happy actually. i just want my lower back to heal fast. im trying hard not to get too depressed by this injury.

i saw the bourne ultimatum today. very cool movie.

cheers and have a good week y'all

thanks for reading!

_Wolf_ · 09-19-2007, 08:50 PM

Eric, i was going to pm u this question but i think if i post it here others who have this injury when they read this may be helped.

Sir, today, when i did deads, i felt a lot of pressure on my abs near my quads. the hips flexors actually. by pressure i mean i felt the tension. this happened last week too but today it was less for the first 2 sets and more for the second. im not sure why this is happening but i have a few ideas. is this because my back is injured and my abs are acting as stabilizers? or could this be because i did cardio yesterday? its not something to worry about and it wasnt painful at all it was just a new feeling u know? it felt good in the sense it felt good to be able to feel a muscle lol...

EricT · 09-20-2007, 05:22 PM

Doing the ab work in circuits is a good idea. You could have put the plate squats in there too.

Is the problem in the abs or the hip flexors. Two different scenarios. The hip flexors and erectors are a force couple so that could be a problem but there are a bunch of things that can cause that including weak hams. It could be the cardio too. Probably, though, you are not doing your proper stretching. No way to know for sure but I wouldn't worry too much. Just stetch the flexors afterwards and if it continues to be a problem do some dynamic stretching before hand.

As you said it's not something to worry about except that you don't want to feel the flexors tense up a lot like that. They tend to become overactive and tight. The kind of training your are doing should mitigate that a bit but stretching of the hip flexors, erectors and hams will be important.

Are you feeling that more on the lowering of the weight?

_Wolf_ · 09-20-2007, 08:01 PM

Eric, ill answer ur question in a bit, sir.

_Wolf_ · 09-20-2007, 08:02 PM

CARDIO UPDATE:

35 minutes on the eliptical of LifeFitness. level 8. calories burned (i know this is shit but still) = 350

Distance Traveled = 2.88 miles

DIET:

at a quesadilla for lunch (steak) and i was bloated as ever lol..

u know this is a very funny experience: today morning i woke up at 8 for an 8:30 class and as u can imagine i got ready as fast as i could and i turned up to class at 8:31. note: the walk from my dorm (on the lowest part of lower campus) to my management class is 15 minutes. now, i turn up with my calves burning like a bitch and im thinking....fuck....im hungry as hell and i can hear my stomach begging for food lol....

so i sit through the 1 hour and 15 minute lecture. i get out and i get an ice mocha with no ice and added whipped cream along with a flavour shot of chocolate milano and 30 minutes later my stomach is fucking sticking out as if im pregnant lol....i know..this reeks of having a bad diet. i did. but only till noon.

after noon i had a steak quesadilla and at 4 pm i had a chicken salad. but here's the treat: at 7 i had a 16 oz steak medium rare

cheers everyone, thanks for reading and i hope everyone is having a good week. for me its gone by pretty fast. im happy

HIThopper · 09-21-2007, 12:55 AM

My week was totally fucked by a shit squat workout today

And that coffee sound delicious!! YUM

Cheers HIThopper

_Wolf_ · 09-21-2007, 06:47 AM

hey buddy

thanks for dropping by. sorry to hear about the horrid squat session. i hope ur next workout goes good though

_Wolf_ · 09-21-2007, 03:51 PM

Fall '07 - Upper 1, Week 19

Overall Impression:

been having a bad day so far......didnt feel like going to the gym but just turned up to do my 10x3 of bench press lol.....175 is a new PR for me.

Bench Press = 10 sets x 3 reps x 175 lbs w/ 60 second rest intervals

felt pretty easy. wow next week ill be dealing with 180. damn now thats gonna be a tough one.

Leaving Thoughts:

nothing much to say....ill be back tomorrow....i think ill do some cardio actually.

cheers and have a good weekend y'all

_Wolf_ · 09-24-2007, 09:20 PM

Fall '07 - Lower 2, Week 20

Overall Impression:

another lower 2 workout. why is it that they all suck lol? well today was good and bad.. ive been very very stressed out off late and my diet has really become like absolute crap for the last 3 days.

diet on friday was ok. got in all my protein, etc. but then on saturday all i had the whole day was just one slice of pizza. thats it. i just wasnt hungry and nothing seemed to interest me. then on sunday i had like sushi and mexican food but i wasnt feeling too good and no matter what i ate i just didnt like it. actually for the last 8-9 days ive been having a lot of acidity where ill wake up from my sleep every 3-4 hours to either feel like puking or wanting to have some water. but that ended yesterday. without sounding too gay i did some breathing exercises and some yoga stuff last night which kinda solved the problem.

so anyways, sad news is that i have 3 exams this week....1 was today and the next are on wednesday and thursday. that sucks balls. that means i had 8 exams in 2 weeks. damn....

anyways, enough jibber jabber...time to talk about weights:

Squats = 2 sets x 5 reps x 185 lbs

my lower back wasnt feeling ok so i quit. fucking A this is gonna take a while to heal lol. but i know my back has become stronger than before though. but it still has a long way to go.

Cable Pull Throughs = 4 sets x 10 reps x 50 lbs

i like this exercise. i did this with correct form where im more or less squatting and my back is tight and arched and my lower back is NOT rounding. it felt good. well, to be honest it didnt feel like anything on my lower back but my glutes and hams were pumped lol.

Standing Overhead Plate Side Bends = 3 sets x 12 reps x 10 lbs

Ab Circuit = 3 exercises x 3 sets x 10 reps

ok so i chose 3 exercises and did 3 sets of 10 reps in circuit fashion. exercise 1 is lying leg raises. exercises 2 is lying pistons where i lie on the bench, hold the bench with my hands behind my head and then i swing my legs (trying to keep my legs straight) to my face and then i lift off the bench focussing all my weight on my upper back/ rear delts and then i move up and down like a piston. its tough to explain this lol..i should've taken a video...my body is as perpendicular to the floor as i can make it. exercise 3 is crunches. well, my abs are gonna be sore as hell tomorrow and i plan on doing some running on the track at night tomorrow.

Leaving Thoughts:

i did tons of stretches for my lower body and lower back today. i think my injury is healing pretty well. im just a little upset about my squat getting fucked but its ok. im only 19. i know this injury will go shortly and ill still be only 19 when it goes. and if i work on my weak points correctly (as i am trying very hard to) my come back from a 185 squat to a 295 one like before wont take too long.

cheers and have a good weekend y'all

_Wolf_ · 09-26-2007, 09:06 PM

ok so tuesday evening i decided to do cardio...

CARDIO UPDATE:

i was supposed to go and run on the track for another 3-4 miles like before. BUT....i met up with this girl and instead i just walked and talked with her for like 2.5 hours....oh well....i still managed to do some cardio....so ill probably do this again on thursday. except i might actually run this time lol...

DIET:

my food intake has increased. im happy. getting in lots of good calories. i ate 1 lbs of meat on tuesday. along with tons of corn and bread lol....and i did lay off the coke.

i will update today's workout in a short bit...

09-19-2007, 08:44 PM	#511 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	Fall '07 - Lower 1, Week 19 Overall Impression: legs were sore as fuck today lol.....well, not really....my quads and hams are really sore. my calves felt a little tight but i stretched them (along with everything else) and they're ok now...mental note: no running before a lower workout haha.... so i narrowed down what my cardio options are: 1.) track running 2.) eliptical from lifefitness 3.) jump rope so ill be doing these 1x a week. running will be for 30-40 minutes (it depends more on distance actually) while the eliptical work will be 60 minutes plus and the jump rope skipping will be 20 minutes odd. today my diet was good. i ate 8 oz of smoked salmon for lunch and another 8 oz of it for dinner i also had a few shakes, etc...im trying to get all of my protein in so thats good. i had corn and some salad with that. and bread. and no coke. yes, no coke i was trying to figure this out: as i mentioned sometime before, ive noticed that in a way i am doing carb cycling without intending to and this is how its looking: monday to friday = high carb satuday and sunday = low carb now, is it odd that only on saturday and sunday i look really bloated? all i eat is sushi and maybe 1 mexican meal. injury update: lower back is feeling tight. Deadlifts = 3 sets x 5 reps x 165 lbs this felt pretty ok. my lower back was feeling wierd. because i slept for only 3 hours last night i took a long nap today from 2:30 pm to 6:30 pm and i woke up sleeping in a really wierd position. i think thats why my back felt wierd. nonetheless my reps were good. thats why i stopped at 5. i could've done 4 more reps or so but i think my form would've degenerated rapidly. GHRs = 3 sets x 9 reps no video im sorry. the gym was too crowded today. Front Plate Squats = 2 sets x 10 reps x 25 lbs Ab Circuit = 15 reps so for ab work (additional), i did 4 exercises: - crunches - leg raises - cycling in the air - this exercise is tough to describe. u lie on ur back and u move ur feet parallel to the floor crossing each other left to right. in the sense, ur left foot will more rightwards and ur right foot will move leftwards and u will overlap each leg at every rep. Reverse Grip EZ Curls = 2 sets x 10 reps x 50 lbs Leaving Thoughts: cool workout today. im pretty happy actually. i just want my lower back to heal fast. im trying hard not to get too depressed by this injury. i saw the bourne ultimatum today. very cool movie. cheers and have a good week y'all thanks for reading!
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-19-2007, 08:50 PM	#512 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	Eric, i was going to pm u this question but i think if i post it here others who have this injury when they read this may be helped. Sir, today, when i did deads, i felt a lot of pressure on my abs near my quads. the hips flexors actually. by pressure i mean i felt the tension. this happened last week too but today it was less for the first 2 sets and more for the second. im not sure why this is happening but i have a few ideas. is this because my back is injured and my abs are acting as stabilizers? or could this be because i did cardio yesterday? its not something to worry about and it wasnt painful at all it was just a new feeling u know? it felt good in the sense it felt good to be able to feel a muscle lol...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-20-2007, 05:22 PM	#513 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	Doing the ab work in circuits is a good idea. You could have put the plate squats in there too. Is the problem in the abs or the hip flexors. Two different scenarios. The hip flexors and erectors are a force couple so that could be a problem but there are a bunch of things that can cause that including weak hams. It could be the cardio too. Probably, though, you are not doing your proper stretching. No way to know for sure but I wouldn't worry too much. Just stetch the flexors afterwards and if it continues to be a problem do some dynamic stretching before hand. As you said it's not something to worry about except that you don't want to feel the flexors tense up a lot like that. They tend to become overactive and tight. The kind of training your are doing should mitigate that a bit but stretching of the hip flexors, erectors and hams will be important. Are you feeling that more on the lowering of the weight?
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

09-20-2007, 08:01 PM	#514 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	Eric, ill answer ur question in a bit, sir.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-20-2007, 08:02 PM	#515 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	CARDIO UPDATE: 35 minutes on the eliptical of LifeFitness. level 8. calories burned (i know this is shit but still) = 350 Distance Traveled = 2.88 miles DIET: at a quesadilla for lunch (steak) and i was bloated as ever lol.. u know this is a very funny experience: today morning i woke up at 8 for an 8:30 class and as u can imagine i got ready as fast as i could and i turned up to class at 8:31. note: the walk from my dorm (on the lowest part of lower campus) to my management class is 15 minutes. now, i turn up with my calves burning like a bitch and im thinking....fuck....im hungry as hell and i can hear my stomach begging for food lol.... so i sit through the 1 hour and 15 minute lecture. i get out and i get an ice mocha with no ice and added whipped cream along with a flavour shot of chocolate milano and 30 minutes later my stomach is fucking sticking out as if im pregnant lol....i know..this reeks of having a bad diet. i did. but only till noon. after noon i had a steak quesadilla and at 4 pm i had a chicken salad. but here's the treat: at 7 i had a 16 oz steak medium rare cheers everyone, thanks for reading and i hope everyone is having a good week. for me its gone by pretty fast. im happy
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-21-2007, 12:55 AM	#516 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 980 Country: Gender:	My week was totally fucked by a shit squat workout today And that coffee sound delicious!! YUM Cheers HIThopper

09-21-2007, 06:47 AM	#517 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	hey buddy thanks for dropping by. sorry to hear about the horrid squat session. i hope ur next workout goes good though
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-21-2007, 03:51 PM	#518 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	Fall '07 - Upper 1, Week 19 Overall Impression: been having a bad day so far......didnt feel like going to the gym but just turned up to do my 10x3 of bench press lol.....175 is a new PR for me. Bench Press = 10 sets x 3 reps x 175 lbs w/ 60 second rest intervals felt pretty easy. wow next week ill be dealing with 180. damn now thats gonna be a tough one. Leaving Thoughts: nothing much to say....ill be back tomorrow....i think ill do some cardio actually. cheers and have a good weekend y'all
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-24-2007, 09:20 PM	#519 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	Fall '07 - Lower 2, Week 20 Overall Impression: another lower 2 workout. why is it that they all suck lol? well today was good and bad.. ive been very very stressed out off late and my diet has really become like absolute crap for the last 3 days. diet on friday was ok. got in all my protein, etc. but then on saturday all i had the whole day was just one slice of pizza. thats it. i just wasnt hungry and nothing seemed to interest me. then on sunday i had like sushi and mexican food but i wasnt feeling too good and no matter what i ate i just didnt like it. actually for the last 8-9 days ive been having a lot of acidity where ill wake up from my sleep every 3-4 hours to either feel like puking or wanting to have some water. but that ended yesterday. without sounding too gay i did some breathing exercises and some yoga stuff last night which kinda solved the problem. so anyways, sad news is that i have 3 exams this week....1 was today and the next are on wednesday and thursday. that sucks balls. that means i had 8 exams in 2 weeks. damn.... anyways, enough jibber jabber...time to talk about weights: Squats = 2 sets x 5 reps x 185 lbs my lower back wasnt feeling ok so i quit. fucking A this is gonna take a while to heal lol. but i know my back has become stronger than before though. but it still has a long way to go. Cable Pull Throughs = 4 sets x 10 reps x 50 lbs i like this exercise. i did this with correct form where im more or less squatting and my back is tight and arched and my lower back is NOT rounding. it felt good. well, to be honest it didnt feel like anything on my lower back but my glutes and hams were pumped lol. Standing Overhead Plate Side Bends = 3 sets x 12 reps x 10 lbs Ab Circuit = 3 exercises x 3 sets x 10 reps ok so i chose 3 exercises and did 3 sets of 10 reps in circuit fashion. exercise 1 is lying leg raises. exercises 2 is lying pistons where i lie on the bench, hold the bench with my hands behind my head and then i swing my legs (trying to keep my legs straight) to my face and then i lift off the bench focussing all my weight on my upper back/ rear delts and then i move up and down like a piston. its tough to explain this lol..i should've taken a video...my body is as perpendicular to the floor as i can make it. exercise 3 is crunches. well, my abs are gonna be sore as hell tomorrow and i plan on doing some running on the track at night tomorrow. Leaving Thoughts: i did tons of stretches for my lower body and lower back today. i think my injury is healing pretty well. im just a little upset about my squat getting fucked but its ok. im only 19. i know this injury will go shortly and ill still be only 19 when it goes. and if i work on my weak points correctly (as i am trying very hard to) my come back from a 185 squat to a 295 one like before wont take too long. cheers and have a good weekend y'all
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-26-2007, 09:06 PM	#520 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	ok so tuesday evening i decided to do cardio... CARDIO UPDATE: i was supposed to go and run on the track for another 3-4 miles like before. BUT....i met up with this girl and instead i just walked and talked with her for like 2.5 hours....oh well....i still managed to do some cardio....so ill probably do this again on thursday. except i might actually run this time lol... DIET: my food intake has increased. im happy. getting in lots of good calories. i ate 1 lbs of meat on tuesday. along with tons of corn and bread lol....and i did lay off the coke. i will update today's workout in a short bit...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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