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EEWWWW look at all those reps!!

Na seroiusly good to see you change things up I probs need to do that more often.Are you doing any cardio yet?

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I have done some here and there but I'm having real trouble with staying dedicated to cardio. I always find that i do cardio and then I'm sore from that and it F*cks up my leg workouts which = GAY!

However, if I just started doing it regularily I probably wouldn't be sore from it anymore.

IW

Some foam rolling can also help with recovery.

Your ankle mobility/stability and t-spine mobility will come into play when the broomstick gets heavier

If you're not already, you should get in some mobility work on those and some stability work on the ankle. IME those are the things that will be putting you ass over tea kettle

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I definately agree on the ankle mobility. I really felt it last night when I went to bed.

I've always thought my recovery time was not that good but this just has been proving it. Is it normal for some people to have very different recovery times?

Yep. Everyone is different. Some recover faster or slower than other.

It could also be something to do with your lifestyle or training. Lack of sleep, stress, high volume workouts, training age (for a specific exercise), rest between workouts, leisure activities. I could go on all day (or at least a few more lines lol) but sufficed to say everything has its hat in the ring.

If your recovery has always been on the slow side, but has recently become much slower, take a look at anything that has changed lately. A few things can add up to a bigger impact. Don't forget about your recent diet shift, that's a biggie sometimes.

I'm guessing zero carbs is really not helping the recovery. My sleep is pretty good, my calories are right around maintenance, I guess I could be stressed out a little...

I dunno. I think the main one is not having carbs.

IW

Wednesday March 11th/2009


Military Press
bar 8
65lb x 5
85lb x 5
95lb x 5
105lb x 5
115lb x 5
125lb x 5
135lb x 6
145lb x 3

I made one more rep on the 135lb set then I did last time so progress is progress.


Pull-Ups
bw 5x5

This is the best pull-up day I've had in quite a long time. I think its when I do bench press first I clench my shoulder blades together and tire out my back.

Flat DB Bench
45lb x 8
50lb x 10
55lb x 10
60lb x 8
65lb x 8


BB Curls
bar x 10
55lb x 12
65lb x 10
75lb x 8

DB Shrugs
55lb x 10
65lb x 10
75lb x 10
90lb x 10

DB shrugs feel way more natural to me.

Thoughts

Felt like a very strong workout which is a good counter to my last one. Although, my legs are still very tender. I'm hoping to hell they'll heal for friday but I may just have to take it easy.

IW

Friday March 14th/2009

Weight: 190lb... Bah

Rack Pulls (6" above normal)
bar x 5
135lb x 5
185lb x 5
225lb x 8
245lb x 8
265lb x 10
285lb x 10

I overextended my back when I was warming up because I lifted the weight too fast.... Ouch. The tension from pulling actually made it feel better though.

Lunges
bar x 5
65lb x 10
85lb x 10
95lb x 10

This was actually really hard for me. Glutes are tight now.


Leg Raises
bw x 8,8,8

Thougths

A rushed workout but a good one.

IW

good stuff dub. when do you get back to non-volume work?

Thanks. I think I'll get back to strength training in another week or 2. However, over the weekend I managed to hurt my shoulder while snowmobiling. I hit a drift at an angle and I landed sideways and somehow took all the weight on my right shoulder. Oweeeee. Hopefully it doesn't take too long to heal up but its a hurting unit right now.

IW