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Old 01-22-2013, 05:56 AM   #31
WidowMaker
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Quote:
Originally Posted by arnoldwannabe View Post
Looks like an interesting method of training man. Will be following this log
thanks for dropping in awb!
It's always interesting up in here lol!
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Old 01-23-2013, 09:21 AM   #32
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Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 4
21 JAN 2013
Squat Day:

NOTE: Raw (no superman suit), except for belt and wraps!
Squats:
(safety chains set @ 14 link/pins set in power rack/unwrapped an unbelted)
2 x 135 x 12
225 x 8

Box Squats:
(no belt/wrist or knee wraps)
315 x 5
(belted/no knee wraps--yes wrist wraps)
405 x 3
455 x 3

Cold weather training this morning.
Gym was so cold!
Was warming my hands by the heater between sets.
Core work only today.
Knee held up pretty good; even in the cold.


Target Stretch:
Cold and tight they are.
About 7 minute stretch time.

Time/Comments:
Solo again.
Cold but at least I did train today!
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Old 01-23-2013, 10:24 AM   #33
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Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 4
22 JAN 2013
Bench Day:

NOTE: Raw (no shirt) -- wrist wraps and belt when needed.
Close-grip Bench:
(index on knurl-smooth)
(no lockout/touch n go/no high school bounce/unwrapped and unbelted)
3 x bar x 12

Bench:
(pinky on bar ring on the rest of benching today/same set up as above)
2 x 135 x 12
225 x 3
(2 pin press in my rack is same measurement set up as 2 board press)
275 x 3
(4 pin press)
315 x 3
365 x 2
(80lb chains set to 3 links off floor when bar is locked out)
365+80lb chains x 3
405+80lb chains x 5 (485ish @ top)

Core work only on this training day!
Powerbelle in the house training legs and abs today!!!!!
Was only going to "test the waters" @ 365 only but she was spotting me and talking smack as her usual self!!!
Felt good with plenty of strength to spare on bench work today!!!
Stopped at 405 cos my elbow said so.


Target Stretch:
Stretched around 4-5 minutes today.

Time/Comments:
Powebelle was with me all the way today.
My days are always better with her in the gym!!!!
I love how she motivates and talks smack to me.
She was using a modified Ronnie saying today as well as her other smack talk!
She was telling me if she was gonna spot me I'd better load the bar with something worth lifting!
Shouting out to me "light weight BITCH"!!!!
She knows me all too well.
She knows how to push me past my limitations.
Motivation a 10+ today....I wonder why!!!
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Old 01-25-2013, 03:57 PM   #34
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Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 4
24 JAN 2013
Deadlift Day:

Deadlift:
(no belt or hooks/double overhand grip)
135 x 12 (sumo)
135 x 12 (conventional)
225 x 5 (sumo)
255 x 5 (conventional)

Damn cold bar, but still a good warm-up for the next one coming up!

One-Arm Deadlift:
(barbell loaded/no belt/hooks or straps)
135 x 3 (left and right side)
185 x 2 (left and right side)
(no belt/strap it up)
225 x 2 (left and right side)
275 x 2 (left and right side)
315 x 1 (left and right side)

Elbow wanted to pull here so I stopped at 1 rep per side.
Knee was good on this.

Target Stretch:
Back is tight goin' in today and still is.
Oh Ya! Got my heat and cold paks ready.
Stretch out time about 12 minutes today.
Back is really tight.

Time/Comments:
Solo today.
Cold day in the gym before the even colder storm supposedly comes this way.
Motivation was around 6 today!
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Old 01-25-2013, 04:21 PM   #35
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Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 4
25 JAN 2013
Biceps/Calves Day:

Seated Calves:
(3.3.3 tempo all/b-b in rack/toes straight 12" apart)
135 x 12
225 x 12
315 x 6
405 x 6
455 x 15

Just playin' with these today.
Getting a good squeeze at the top.

Hammers:
(2.1.2 tempo/no count curl bar weight)
50 x 10
rest 1 minute
70 x 20

Cruzin" on these today.
Elbow is aching a lot today!

Dumbbell Spider Curls:
(2.1.3 tempo)
25 x 20

Only 1 set today.
Not pushing my elbow.

Target Stretch:
Hhhmmm around 6-7 minutes today.

Time/Comments:
Solo Today.
Heat going and still cold in here with all the freezing rain outside.
Good training non-the-less.
Motivation was around 7.
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Old 01-26-2013, 06:17 PM   #36
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Just chillin' with Powerbelle today.
Some stretching earlier and errands ran and now we're hibernating this evening.
Getting ready to eat some supper watch us a good redbox dvd called PATHFINDERS (in the company of strangers).
Powerbelle is very patriotic and every time she finds an Airborne movie she get it for us to watch cos she knows I am tried and true 82nd.

Tomorrow I will be writing up my new log the next phase in my recovery training called: Chambered Recovery: Re-loaded.
You all have a good evening as I get ready to help her with supper/ the movie and popcorn for later on!
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Old 01-31-2013, 09:07 AM   #37
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Chambered Recovery: Reloaded

Chambered Recovery: Reloaded

Week 1
28 JAN 2013
Squat Day:

NOTE: Raw; except for belt and wraps--when needed!
Mixing it up today and using the 100lb plates 1st on bar.
Squats:
(safety chains set @ 14 link/safety pins set/unwrapped an unbelted)
2 x 245 x12

Knee is really aching today but will get something outta today's training.

Box Squats:
(set-up same as above)
355 x 5
(belted only)
2 x 405 x 3

That's all of that for today.

Overhead Squats:
(no box wrist wraps or belt)
2 x bar x 12

Gotta work on these better for my accessory to my squats.

Good mornings:
(explode up and slow going down)
3 x blue band x 15

Haven't done band good mornings in a long time these were good but next week I will use the green band instead.

KB Swings:
(at bottom-elbows inside knees and top-overhead)
3 x 15 x 15

Good stretch in my back as I am glad to be adding kettle bell back into the mix.

Side Twists:
3 x myself x 20

Good on these today.


Target Stretch:
Legs and back stretched out good today.
Knee still tight though--not swollen or in sharp pain...just a dull, constricting ache.


Time/Comments:
Solo today, but overall training was good and is coming back around slowly.
Motivation was around 6.
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Old 01-31-2013, 02:56 PM   #38
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I like using kettle bells! Great job Widow.
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Old 01-31-2013, 03:14 PM   #39
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Chambered Recovery: Reloaded

Chambered Recovery: Reloaded

Week 1
29 JAN 2013
Bench Day:

Floor Press:
(no lock/no belt or wraps)
(close grip-index finger on smooth and knurling)
2 x 135 x 12
(mid grip-pinky on bar ring/no lock/no belt or wraps)
2 x 135 x 12
185 x 5
225 x 5
275 x 3
(work sets and locked last rep of each set/mid grip-pinky on bar ring/belted and wraps)
315 x 3
365 x 1
(work sets and locked all reps of each set/mid grip-pinky on bar ring/no belt and wraps)
5 x 295 x 2

Love me some floor presses!
Had to get in power rack and get started before Powerbelle gets in the gym cos I know how much she loves doing her rack work!
If I hog it too long she would probably beat me!
Strength to spare on this but that damn nerve in my elbow started quivering really bad on my 365 set so I stopped there for today.

Bench:
(no lock/touch and go-no bounce/mid grip/no belt or wraps)
135 x 5
(2.1.X tempo/lock only last 2 reps/no belt and loose wraps)
225 x 15

Satisfied with the work done here today!

Lat Pulldown:
Note: I let the lat attachment pull the stretch from my shoulders at the top and not the elbows to possibly be hyper extended.
If you release from the shoulders you will get that little extra stretch that you can't get from straightening the elbows at the top.
(touch and go-no swing/no hooks-straps or belt)
(seated)
100 x 12
(3.3.3 tempo/no hooks-straps or belt)
(seated)
220(the stack) x 12
(lying down)
220(the stack) x 12
(seated)
220(the stack) x 12
(lying down)
220(the stack) x 12

Not a bad days work on the 3sec pauses. Will go up to 5sec again then I will add chains to the stack like I did last summer.

Band Pressdowns:
Note: On these I push my hands down and back at an outward angle from my body and not to the sides of my hips. I do not completely lock my elbows at the bottom of this movement either. Sometimes I may do this on the last rep or 2 of each set.
(2.1.2 tempo)
red mini band x 100

Oh Ya!!!! Nice and tight! Just the way I like it!!!
The outer part of the horseshoe even gets in on some of this action when you do it this way. Good flexing on this one. Powerbelle eats this stuff up too!!!!

Dumbbell Shrugs:
(touch and go)
60 x 12
(full stroke here/2.5.2 tempo/hooks when needed/no belt)
100 x 15

Love me some trap work and any other kind of back work too!
100's is the highest my bells go up to--I know; it sux to be me!
Prolly go to the bar next week. I''l make up my mind on that one by the weekend!

Crunch Holds:
(2.2.2 tempo)
myself x 12
(then hold the 13th rep)
myself x 60sec hold

Good on this one today.
Will add another 60 sec hold next week.

Target Stretch:
Around 12 minutes today to stretch.

Time/Comments:
Started out solo then Powerbelle came in and took over!!
Nah! Just joking around. She came in during my floor presses and gave me a spot and lot of motivation!
She killed it as per usual in her training.
Motivation was through the roof!
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Old 01-31-2013, 03:15 PM   #40
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Quote:
Originally Posted by millenium girl View Post
I like using kettle bells! Great job Widow.
Thanks for stopping back in MG!
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Old 02-01-2013, 05:12 AM   #41
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Update for Wednesday.
Just some generalized stretching then 30 minutes of heavy bag work.
Head shots and body combos and that's about it. No gloves
More stretching.
Ice and heat on my elbow and knee.
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Old 02-01-2013, 04:53 PM   #42
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Chambered Recovery: Reloaded

Week 1
31 JAN 2013
Deadlift Day:

Deadlift:
(double overhand/conventional all/no belt-hooks or straps)
2 x 135 x 12
225 x 5
315 x 3
(over and under grip/belted and no straps or hooks)
365 x 4

Grip started to fail on 365 for some damn reason but had good speed and strength to spare on this.
I will not use straps or hooks on deads or any variation of it.
So........I guess that's that on this today!

Rack Pulls:
Note: I do not have 4 ,5 or even 6" blocks built yet for deads but I will buy spring/summer!
Pins set to 6" off the floor for entire exercise.
(no belt -hooks or straps/double overhand)
225 x 3
315 x 3
(over and under grip/belted and chalked up/no knee sleeves-straps or hooks)
405 x 3
2 x 455 x 3
(^^^^ held the last rep of the 2nd set for a 12 sec hold off thighs. Would've help longer but my elbow was getting pissed.

These was good today as I haven't done these since last summer.
Good place to start.

Squat Goodmornings:
(3.1.3 tempo/no belt)
4 x 135 x 12

Smooth and easy on these today! Been a while--add 50lbs next week.

Side Bends:
(3.0.3 tempo)
myself x 20 each side
3 x 50 x 12 each side

Not too bad today on these--add 'em in again next week!

Target Stretch:
Back needed a good stretching out today!
Around 10-12 minutes on this today.

Time/Comments:
Solo today.
Was a good day overall as motivation was around 7.
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Old 02-03-2013, 09:32 AM   #43
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Chambered Recovery: Reloaded

Chambered Recovery: Reloaded

Week 1
1 FEB 2013
Accessory Day:

Military Press:
(no lock/no wraps or belt/seated and set up in rack)
4 x bar x 12
(lock last rep only of each set)
3 x 135 x 10

These were good and smooth today as I didn't wanna tax my elbow and just wanted to feel this out and not get beastly on this one.

Plate Raises:
(raise center hole to eye level/3.1.3 tempo)
2 x 45 x 10

Haven't done these in a long time. These are a nice change up to bells. Like doing these, kbells, and chains.

Calves:
(b-b/ in rack/3.3.3 tempo/no belt)
135 x 12
225 x 12
315 x 6
405 x 6
2 x 455 x 12

Cruzin' this through for now. Gotta plan--stay tuned.

Overhead Triceps Extension:
(3.1.3 tempo/no lock)
50 x 10
70 x 10
3 x 120 x 10

Had strength to spare but I was feeling it here. So I concentrated on the squeeze before the lockout.

Hammers:
(3.1.3 tempo)
30 x 10
3 x 70 x 10

Again strength good but anyways.

Note: Superset these next 2 exercises.
Seated Wrist Rolls:
(2.1.2 tempo)
squat bar x 25

Seated Plate Holes:
(top grip)
45lb x 30 sec

(rest 1 minute)

Seated Wrist Rolls:
(2.1.2 tempo)
squat bar x 25

Seated Plate Holes:
(side grip)
45lb x 30 sec

Good therapy work for me. Got some good tightness and gps too.

Swissball Twist Crunch:
(3.2.3 tempo)
myself x 12 each side

Good today but will add in another set next time.

Target Stretch:
Around 5 minutes

Time/Comments:
Solo today.
Good accessory training for today overall and motivation was around 7.
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Old 02-03-2013, 09:34 AM   #44
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Saturday update:
Stretching and some heavy bag work for about 30 minutes.
Nothing follows......
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Old 02-04-2013, 07:14 PM   #45
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MONDAY UPDATE!!!!

As promised my tub of AndrogenetX Muscle Oxide arrived today!
Plus a couple of goodies right along with it (Thanks!!!!!)!

I will be updating my training journal with this supplement added in.
I was going to take 2 scoops starting out but I decided to give it a fair shake at 1 scoop.
Just to see how it goes today.

I'm already getting that warm fuzzy in my neck and cheeks and I'm ready to go 30ft over to the gym and kill on my squats this evening.
Have to watch myself as I'm still in recovery mode.

If I hurt myself I'm I know where you live, bwahahahaha!!!!!!!!!!
Just joking!

Ok let me finish this up and get at it.
Packaging was great and I'm adding in a pic cos the thing that I'm pressed me was the fact that the tub was filled to the top.
This will last me for about 2 weeks.....so let's go for the ride!!!
Sorry if the pic is a little blurry. Powerbelle tried to clean it up what she could and added the other photo in with it.

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