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Keep up the good work. Diet especially...I think that is 10 times harder than your actual workout! Looking good

No WAAAAAY!! Chicken wings are the tastiest things ever! I think I could eat a hundred of them!!!

Nice W/O BTW

thanks Ross. yep: diet is WAY harder than anything else.

thanks, sir.

Fall '07 - Lower 2, Week 28


Overall Impression:

i decided to do oly squats today. after almost 3 months i am coming back to squatting. needless to say the weights were light.

Squats

free hand x 25 reps

bar x 10 reps

135 x 10 reps

185 x 8 reps x 3 sets

135 x 3 reps x 3 sets

135 x 10 reps

im very surprised that i could remember how to squat properly. i had no trouble with my technique whatsoever. everything was near to perfect form-wise. my only concern is that my wrists hurt doing so many reps and on set 2 when i unracked the bar my right shoulder hurt. but this is probably because im squatting after almost 3 months. so my wrists are not used to holding the bar and my shoulder isnt used to supporting the bar at all. it will go with more practise. regarding today's squats: my old 4x10 max on squats was 185 i think. its wierd..when i had a 295x4 max my 4x10 max was 185 lol. so anyways, it appears that i have no lost as much strength as i thought i would have. the goal right now is to get my groove completely back and then to aim for 225 for 4x10. i am not focussing right now on heavy squats. all i am interested in is my overhead press and deadlift increasing steadily.

this next bit of info is strictly for bb.net. i was thinking of a plan to progress on squats. since i am going to be doing high rep squats (well higher than the usual 5 so that means a lot for me lol) i was wondering if this sort of a progression scheme makes sense:

Week 1 = 4x6

Week 2 = 3x8

Week 3 = 4x10

Week 4 = increase weight by 5-10 lbs and do 4x6 again

what do you think, Eric?

Unilateral RDLs = 2 sets x 8 reps x bar

my thighs were smoked from the squats and i wanted to be conservative regarding this since im doing it after a big compound exercise. however, next time ill add weight to this.

Shoulder Rehab Work

boring

Ab Work

did 4-5 exercises 1-2 sets of low reps.

Leaving Thoughts:

im pretty excited right now. after almost 3 months i am returning to big lower body exercises so im anxious to see where i can go from here.

i dont know if i will be working out for the rest of this week because of thanksgiving, etc so if i dont update this journal for a while: i wish all of you who have take the time out to read my journal a happy thanksgiving!

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Fall '07 - Upper 1, Week 28

Overall Impression:

im logging this in a day late. i worked out on tuesday since i wanted to get 2 workouts in this week.

Bench Press = 2 sets x 10 reps x 155 lbs

i dont understand why but it looks like i have completely lost my groove on flat bench pressing. i feel very wierd doing the lift. i guess this is more psychological. im just trying to figure out why this is happening and how do i go back to being comfortable doing bench work.

Barbell Rows = 5 sets x 10 reps x 135 lbs

felt good

Seated Dumbbell Unilateral Shoulder Presses = 3 sets x 7 reps x 50 lbs

this is getting more and more difficult to progress on lol

Dumbbell Rows = 3 sets x 10 reps x 65 lbs SUPERSET with Fat Bar Lat Pull Downs = 3 sets x 6 reps x 120 lbs

this felt great!

Leaving Thoughts:

ok more bb.net exclusive stuff. Eric, would it alright for me to do speed work for bench pressing instead of all this SME and RE type work? just to change things up a bit? while we're at it, i took vids of 2 of my barbell rows sets. here are the vids for your critique:

YouTube

YouTube

what do you think, sir?

have a happy thanksgiving everyone!

Your gym looks fucking awesome Anuj!! sooo jealous, I lift in my garage with no friggin air con!!! its coming up to summer here and the gym is like 40 degrees c. Looks like you are leaning out nicely too mate All the best.

I'm not sure about the form but I know when I do it I am always bent over much more then that (keeping my back straight still of course) and I think my legs are bent more then that as well. I am curious to know what is correct as well. I try to keep my elbows out and focus on the squeeze in the back instead of doing a bicep type lift.

I dont understand what the BB rows (in the video) are suppose to accomplish, looks like a half row half shrugg of some sort.

The body angle is a little high. He's not shrugging his shoulders though so it's not a shrug is it. A row is a row is a row regardless of body angle. But the higher up you are the more upper traps will take over, in my experience.

Some people, btw, think that a row is EXACTLY that plus the lower back rocking it up, etc. There are a million "versions" out there, and it really all comes down to opinion as to what a particular exercise or set of exercises is supposed to accomplish.

I'd like to see you get lower than that, of course, but I'm not going to be the row Nazi and insist everything being parallel. Most people are focused totally on body angle yet as both I and IW have mentioned are basically doing barbell curls. Using the proper back muscles to lift with is more important than subsribing to some fixed notion of body angle since this can be accomplished without being parallel. So work on getting lower but concentrate on the "technique".

I'd like to see you slow down the reps and try to get a bit more stretch at the bottom. I would question your mid and upper back mobility, btw. It looks better but I still see very little difference between the bottom and top position. Try to get those scapular going forward (protracting) and then pinch them toghether even more at the top. As I said, I would expect the chest to "spread out" more at the top.

You may need to lighten the weight more. Or try a low cable row so you can concentrate completely on the technique without having to support the weight at the lower back. In other words, do one thing at a time.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Looks kinda like he is to me, but thats of no consequence really.

I still just dont see the point of this movement, if your going to row, then just row, if your going to do high pulls then do high pulls. You really limit the amount of wieght you can move if you mix the two.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.