trigga415

So i just posted about my wrist injury but I'm back in the gym this evening. I see you were making good progress on your chinups but you've gone ghost. What's up?

Wow. That is a really great one. You know people roll their eyes when I say good things about this guy but there are so many reasons (like this) that he is underestimated.

So last month I injured my wrist, nothing too serious, the doc just told me to not really use it for a while and reluctantly I complied. I'm happy to say that after being MIA from pushing weights for just over 5 weeks my wrist feels great and I'm heading back into full fledged training today. My workout partner wanted to focus on a size routine and since I don't mind, will start a new program today.

The last workout of the week was light weight sets (20-22 reps) for a total of 50 reps with 70 seconds rest. I was supposed to do pushups on the swiss ball but an old wrist injury presented itself and I just could not complete any pushups without pain. I substituted Cable Chest Presses on the freemotion. Standing Face Pulls: 55 lb x 23 reps (+24 pts) 60 lb x 20 reps (+24 pts) 60 lb x 7 reps (+20 pts) Flat Bench Cable Flyes: 25 lb x 23 reps (+17 pts) 32.5 lb x 20 reps (+17 pts) 32.5 lb x 7 reps (+14 pts) Romanian Dumbbell Deadlift: 40 lb x 23 reps (+48 pts) 45 lb x 20 reps (+50 pts) 45 lb x 7 reps (+42 pts) Incline Reverse Crunch: 20 reps (+26 pts) 20 reps (+26 pts) 10 reps (+13 pts) That's it. 1 week down, more to go on this phase. About halfway though the program, I am! I'm also noticing physical changes now, it appears like my shoulder width has really increased (besides the numbers agreeing with this) and I'm seeing more definition. So far, so good.

Mid week means unilateral moves. Tough workout but had my mind set on getting to the pool afterwards. One Arm Lat Pulldown: 50 lb x 10 reps (+23 pts) 50 lb x 11 reps (+23 pts) 50 lb x 10 reps (+23 pts) 50 lb x 4 reps (+17 pts) One-Arm Standing Cable Chest Press (not on fitocracy): 70 lb x 13 reps 80 lb x 13 reps 90 lb x 9 reps Dumbbell Rear Lunge: 20 lb x 10 reps (+65 pts) 20 lb x 10 reps (+65 pts) 20 lb x 10 reps (+65 pts) 20 lb x 5 reps (+55 pts) Woodchoppers: 60 lb x 10 reps (+23 pts) 60 lb x 12 reps (+24 pts) 60 lb x 12 reps (+24 pts) 60 lb x 1 reps (+10 pts) Afterwards I got back into the pool. I want to start swimming for an additional type of cardio. Swam a total of 400 yards today, taking breathers between each length. It felt like HIIT almost. Was a lot of fun but boy did it tire me out. Gotta get used to the exertion.

So phase 2 got off to an okay start. Heavy sets (4-6 reps) for a total of 20 reps with only 40 sec rest! Bent Over Barbell Row: 135 lb x 6 reps (+39 pts) 135 lb x 5 reps (+37 pts) 135 lb x 4 reps (+33 pts) 135 lb x 4 reps (+33 pts) 135 lb x 1 reps (+20 pts) Push Press: 115 lb x 7 reps (+47 pts) 125 lb x 6 reps (+49 pts) 125 lb x 6 reps (+49 pts) 125 lb x 1 reps (+25 pts) Clean: 65 lb x 6 reps (+41 pts) 65 lb x 6 reps (+41 pts) 65 lb x 5 reps (+39 pts) 65 lb x 3 reps (+31 pts) Ab Wheel (kneeling): 6 reps (+10 pts) 6 reps (+10 pts) 6 reps (+10 pts) 2 reps (+5 pts) My back was on fire straight from warming up with Cleans and the rest of the exercises didn't give it any rest. I really need to work on perfecting my clean because I love it for its ass-kickability but, boy is it complex! Anyway, the whole workout I was so worked that I could barely make my rest periods- I was crazy beat and sweating puddles so I know I kicked my ass today. I can definitely increase on my Push Press but I think I'll hold the weight on the rows and aim for a strong 6 on each set. Side note: I've succumbed to my old foe, Cold Stone, and knocked out 2 quarts of ice cream already this month! I was wondering if/ when that was going to happen. Now, don't wanna beat myself up more than I already have. Back to the healthy train...

Did four workouts this week, one day finding 1RMs on the big three, 2 days of strength training (see below) and a conditioning class today. I'm wiped. Tuesday and Thursday both focused on superheavy (2-3 rep) sets with only 75 sec rest for a total 10 reps. Tue: Neutral grip pullups (+7.5lbs) Dips (+70lbs) Deadlifts - 215lbs Thur: Bent Barbell Rows - 135lbs Incline Dumbell Press - 80lbs Front Squats - 155 lbs Next week begins Phase 2 for 4 weeks.

Your right about that, but it was really fun logging in all of my workouts. Definitely feeling the RPGness of it

Never heard of fitocracy before. Just checked em out and it seems pretty sweet. Is it as cool as it sounds?

I just went in the other day expressly for the purpose of determining this. I just made sure I was thoroughly warmed up, did a few sets of lighter weight getting heavier with higher reps descending. I felt totally prepared when it was time for the big 1RM.

Yeah I agree with you here. Also, I've just always thought that if I was already bringing them to shoulders, why not just create an even wider range of motion. I recently hurt my shoulder doing these as well. I talked to my trainer and he suggested that I control the position of my scapula and that might help. Sure enough, it did and I haven't had problems since. Good luck.

Really diggin this. Also: "You can never achieve great success without great exertion" "You can't push yourself forward by patting yourself on the back" and of course: "Try not. Do, or do not. There is no try." - Some guy on Dagobah

Stumbled on this when I was checking out fitness tips on the big man's site. I'm a big Arnold fan, being a child of the late 80s. His, along with the physiques of comic book superheroes, has probably engrained my desire to be a big strong badass. This video was recently released about his struggles and determination to become the success he is. In my opinion (and faults aside) the man should be the dictionary definition for achievement. Learn from him and go get exactly what you want! I hope everyone can get something important out of this. http://http://www.schwarzenegger.com/fitness/post/espn-30-for-30-shorts-arnolds-blueprint

Really, I'm not all that familiar with BW work unless I'm going for strength (like today doing dips with a weight belt). I'm no stranger to pushups (wanna do handstands someday) and am really trying to get to double digits with all variations of pullups. I'm on a program right now that deals mostly in free weights and cables. That ends in December and then I'm actually starting a BW program built around doing lots of reps as well as adding weights to the moves to help with strength and size in addition to endurance. Lol I'm planning all the programs I'm doing til next summer pretty much and am super excited. Hope that and my diet stay on track.

Anyone else seen anything else more motivating and brave than this lately? Major props for posting this and yes, now handstands are a goal for me, too!