JayFive

[JayFive]

So walked home yesterday from work cuz my legs hurt too damn bad to workout. Around 4.5 miles in 88 degrees lol. In retrospect, not a great idea. Got home around 6:30ish and my clothes were soaked (I did not dress for a very warm day of walking anywhere).

[PhiSigPhi]

Yeah no kidding. It's a 10 minute walk to my car from the building I work in and I was sweating like a pig. I can't imagine walking all the way home. But you did your legs good. One thing I found on leg days is if I job (like 5-6mph) for about 5-10 minutes after my workout, my legs do not hurt nearly as much. Also, bananas! I forget what they have in them but it helps with lactic acid build up.

[BiggerGuns=LongerDrives]

Originally Posted by JayFive

So walked home yesterday from work cuz my legs hurt too damn bad to workout. Around 4.5 miles in 88 degrees lol. In retrospect, not a great idea. Got home around 6:30ish and my clothes were soaked (I did not dress for a very warm day of walking anywhere).

How long did that take you, about an hour????

[JayFive]

Originally Posted by BiggerGuns=LongerDrives

How long did that take you, about an hour????

About an hour and a half (Man, I wanna say "uphill both ways, barefoot"). I tried to walk fast but my legs were still stiff.

It friggin pains me to no end knowing my legs are this weak. Now I'm itching to get back into the gym. My legs hurt a tiny bit today but tomorrow I'm heading back. I'm gonna put my regularly scheduled Wednesday routine tomorrow and just start fresh the right way on monday.

[PhiSigPhi]

Yeah, sounds like a good idea. But do yourself a favor and make sure you do a leg workout today or tomorrow. It'll suck at first but you'll feel much better by Monday. Really, try to do it today if you can. The Wednesday routine is really easy on the legs.

[JayFive]

Originally Posted by PhiSigPhi

Yeah, sounds like a good idea. But do yourself a favor and make sure you do a leg workout today or tomorrow. It'll suck at first but you'll feel much better by Monday. Really, try to do it today if you can. The Wednesday routine is really easy on the legs.

I'll probably do some light work tomorrow on my legs (the normal Madcow's wednesday squats and maybe some SLDLs as assistance work). I've been stretching them slowly all week.

I'm changing his assistance work because I have some other things I like to do in the gym and he did say the assistance stuff isn't as important. I'll probably do a slow burn cardio/cooldown session for 15 mins after the normal workout just to get the blood going.

[JayFive]

I'll throw some info about my diet up today. Full on no carb day since I'm basically doing nothing all day (gym is closed on fridays after 5pm).

7:30am- 2 scoops ON+ Egg+ Olive Oil
10:30am- 2 Scoops ON+ 2 oz almonds
1:45 (took a while in line)- Chicken breast and hot sauce with veggies and a light dressing
(long wait here) 6:15- 2 egg+ 1cup egg beaters+ 2 pc cheese omelet
(starting to get carb cravings lol)

and will update as I go along. That'll be all the shakes for today (I normally only have 2 or 3 a day to supplement if I have nothing else to eat, including post workout).

[JayFive]

I think I'm allergic to public training logs. Any time I try to start one I either a) get injured or b) get sick. I currently am semi bed ridden with some stomach thing, got it late last night at like 2am. Just bad stuff. So I'm gonna lay down with my bucket and curse everything that comes to mind.

[JayFive]

Went this morning, not feeling all that well but the worst of it was over. Went for light work and tweaked my back anyways, may have to cut deads. Other than my failed deads did light squats, incline bench, and pullups)

Squats:
5x 110
5x 135
5x 165
10x 165

Incline:
5x 105
5x 125
5x 150
8x 170 (this was odd, I really don't know my maxes)

Pullups:
8x bw
8x bw
6x bw

[JayFive]

So yeah, I'm going light on the squats and DLs until I can be absolutely sure my back is ok. I keep pullling something so I'm going to just work light for a while on those (I got bored so I'm back to updating.

07/01/09-

Squat rack had some tard on it doing curls so I went to the bench:

Bench:
100x 5
125x 5
150x 5
175x 5
205x 5 (I may have been able to get another here but by then the squat rack had opened up)

[I had hoped that my back was better since it actually felt fine now, but I was wrong. Second set of squats I ended up popping it again so a proceed to..)

DB Rows (I would have done BB rows but my back hurt like hell so I didn't want to put a strain on it)

35s x5
40s x5
45s x5
50s x5

Then:

Dips:
BW x10x2
BW x8

7/04/09- Was supposed to be another good day of working out. Instead, due to a sudden late night phone call from my little brother the night before, it turned into a day of hungover exhaustion preceded by a 4 hour nap punctuated with being sick (wtf did I eat?), alarms going off, and a cat with a death wish that wouldn't stfu.

7/05/09- Decided to give my back a tiny tiny bit of stimulation and went into a "pulls" day here since madcow without heavy squats is... well, nothing...
DLs: 105x 15 (I was busily watching my form in the mirror and the girl in the squat rack next to mine thought I was checking her out... or she was checking me out... or wondering why I had such crappy weight on the bar....)
135x 10
165x8 (started to feel a tiny niggle at this weight so I thought I ought to leave it at that)

Power Cleans: mainly just for my practice at the form
75x 20
95x 10
115x 10

BO Barbell Row:

105x 10x2
125x 8x2

Pull downs: (I didn't even keep track of the weight here, I just stacked it up as high as I thought I could handle and did it for as long as I could)
x8
x6
x6

Weighted hypers: (I think this is what they're called) w/ 45
x15x2

Felt pretty good afterwards. My back was a little sore but not in a "OMFG can't believe how bad my effin back effin hurts!" way, but in more of a worked way.

Edit: Push is today.

[PhiSigPhi]

Man, I'm sorry to hear about your bad luck! Keep on trucking and don't rush in to quickly otherwise you'll be out for a much longer time.

[JayFive]

Originally Posted by PhiSigPhi

Man, I'm sorry to hear about your bad luck! Keep on trucking and don't rush in to quickly otherwise you'll be out for a much longer time.

Yeah, I'm taking it easy on my back, though it was tough not to try and DL or Squat heavy yesterday. Oh well. I'm gonna just work gradually to it.

[JayFive]

7/07/09: Push

Flat Bench- Warmup 135x 10
155x6
175x5
185x6
195x4 (Next time after 2 warmup sets I think I'm hopping straight to 205 for 3 reps or maybe a bit higher)
Incline Bench
135x 8
155x 6
155x 5

Dumbell Shoulder Press
45sx 10
50sx 6
50sx 5

Felt pretty raw at this point, kinda jellyish but went for

Dips:
BWx 8
BWx 6

I'm kinda surprised by my bench. I may try to find my 1RM soon cuz I'm curious.

[JayFive]

Feel tired and irritable today. Haven't been getting much sleep for some reason. Today after work I'm gonna beat my legs up a bit and try to get some light cardio in to get the blood going. Figure I'll follow this up with 2 days off (my legs get real sore still for some reason) and make saturday my no carb day.

[JayFive]

Kinda goofed around with a pretty damn good leg workout. I really experimented with squats and took it very slow and easy to test my back out. Figured out that the reason I'm messing up so much is I have limited flexibility in my hamstrings and lower back. I'll be working on that but for now I'm just giving myself a slightly wider footing than I was. It worked, I straightened out my back and knocked some decent (for me at least) weight around. Around 6 set culminating in a 225x 4 finally before I felt a little uncertain about my back. Then decided to do some 1 rep deads and got up to about 250 before the same, I'll keep testing it to see though. Other than those here's the workout for yesterday:

Squats: about 6 full sets x5 pyramiding to 225
SLDLs: 155x 8x 3 (Too much rounding for higher weight)
Good AMS: 105x 8x 3 (these still scare the **** out of me, I keep thinking "Boom, faceplant")

Legpress/calf raises superset (270 on each side)

10/20x 2
8/20x 2


The supersets kinda killed me there, but thats what I was really looking for. Altogether its felt good. Good to know that I can correct this issue with my back. I'm gonna take it slow for a week or two more with the squats and then start back up with the madcow program I think.

[JayFive]

I got sidetracked this weekend with family drama (basically on my workout day I had to babysit for he duration), also unable to sleep due to some stress factors so I ended up basically resting. I'm now all rested up and I'll be doing push + legs today, pull tomorrow (light on the squats and deads due to my back worries but I'll push it to where I think I can go) I may pick up with the 5x5 next week since this week I'm cramming 2 days in a row I don't want to overwork myself. Probably gonna start back up on saturday with the 5x5.

BTW, sludge is a life saver for sweets cravings. I know it's got a ton of fat but when its around 8pm and you don't want to have any sweets, throwing some chocolate whey onto some PB and adding blueberries is a little bowl of heaven.

[JayFive]

Okay, so I haven't updated here in a week. Figured I might as well update again. Still doing push-pull for some reason.
I'm not going over all of last week, I'ma chalk that one up to laziness.

07/20/09:

Flat Bench: WU: Bar x 20
185x 7
215x 4 +1 Forced Rep
185x 5 (started feeling ridiculously tired)
135x 10 paused reps

Incline:
155x6
135x9
135x8

DB Arnold Press:
40x 8
40x 6

Lat/Front Raises (alternating)
20x6 (these completely burned me out)
17.5x 7

RGBP: 105 x10 (I got nervous and quit on these, it felt odd and I had no spotter)
CGBP: 115x 10x2

Body Weight Dips x8x2

I felt lagging the entire workout, like I was drained by the end of my second Flat bench set. Oh well, pulling today. Back is finally either 100% or at least feels that way so we'll see how some heavy deads go.

[PhiSigPhi]

If you are dragging, it can only be sleep or diet.

As far as the RGBP, I would not do that...almost never to be honest. I don't think the benefits you get from it outweigh the risk of injuring yourself.

[JayFive]

Originally Posted by PhiSigPhi

If you are dragging, it can only be sleep or diet.

As far as the RGBP, I would not do that...almost never to be honest. I don't think the benefits you get from it outweigh the risk of injuring yourself.

I'm betting it was the sleep. Mondays are always my low sleep days and for some reason last night didn't go so well either. I'm debating whether I should rest or pull today and I'm leaning toward rest. I think next week I'm going to go back to the Madcow program but update my numbers.

[mitchcumstein]

When was the last time you took some time off?