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Post by derekspence on May 3, 2009 20:49:58 GMT -5
loss of sleep so bare with me
squats to low box 12"
135x5, 225x3, 315x2, 405x1, 455x1
deadlifts
135x6, 225x 6, 315x 1, 1, 1, 1, 1, 1
goodmornings 135x15, 15, 15,
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Post by derekspence on May 5, 2009 0:41:25 GMT -5
extra work
14m 43s for one mile. did not check my weight. brought it down with a little effort. gonna try to get my 12 minute mile like when i was fourteen at cadet camp. but i was a hundred pounds less.
low rows with retraction and pull lats down (was told to do this to aid in correcting my right shoulder) 80x 10, 12, 12
YTWL's 15lbs x 6 reps for each skiers 15lbs x 7
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Post by derekspence on May 6, 2009 7:00:36 GMT -5
bp
135x5, 225x5
225+60lbs in chain 9 sets of 3, 3 grips all were done really fast.
close grip bench @ 5 inches ROM 225x12, 12, 275x12, 315x10, 355x6, 405x1(shoulder kind of petered out)
Reverse Bench Row Paired Green Bands x12, 12, 25
Blue Band Rows with Retraction 2 sets of 20
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Post by derekspence on May 8, 2009 0:50:20 GMT -5
Couldn't Squat or Dead yesterday SOn was ill. So I did a workout thursday instead.
Thrusters(cross fit kind) (only 75lbs) x30 breathing was difficult Step ups x30 Bdwt Box Jumps to 15inches x30 Stiff Arm Pulldowns 70lbs x30 Side Bends 40lbs x30 each side OHP 70lbs x 30 Stability Ball Push Ups (feet on Floor) x 30 Low Row past Hip on Split Stack 70 x 30 45 Degree Hyper Extensions x 30
300 reps total in just over 26 minutes. considering I finished work and it was 2330hrs.
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Post by derekspence on May 11, 2009 19:48:20 GMT -5
woohooo. calibrated scale today.
335lbs on the nose!!!!
woohoo!!!!
it is coming down.
3 inches on my gut, and 2 inches on my hips, but added an inch on my chest!!!
woohoo.
plus no shoulder pain on either shoulder. give them another week and beat them to hell again.
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Post by thebruce on May 12, 2009 15:10:23 GMT -5
Great progress man,keep up the good work. 3 inches less gut and a inch more chest is excellent. No shoulder pain is good isn`t it!!!!!!
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Post by derekspence on May 13, 2009 21:32:40 GMT -5
Don't know if I am going to finish this year competing at all.
Taking the time off, and lose some more weight, gain some new equipment.
Not gonna bench to hard for a while, and will more than likely strengthen the posterior chain harder.
I already lost some weight, and selling off my multiply stuff, since i have no real use for any of it since i have dropped nearly 35 lbs.
ha ha.
Well. Actually see if I can make november.
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Post by McLifter on May 14, 2009 17:32:37 GMT -5
Nice job on the weight loss Derek! Keep it up.
Brock
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Post by derekspence on May 21, 2009 21:20:53 GMT -5
NEED SOME HELP! NEED SUPPORT! NEED SOME ONE or MORE to COME KICK MY @$$. To get me back into first gear.
Been falling down too much lately!!!
If and when i make it back. It goes like so.
My Arms are to small for my chest, and my legs are too big for my torso. All my gear has to be custom. so i am gonna shelve out the dolla bill yall/
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Post by thebruce on May 22, 2009 9:23:58 GMT -5
Hey Big Fella when we talked you said you were gonna improve your posterior chain drop some weight(stay above 275) and just do speed/rep work for your pushing muscles. Sounds like a good plan. Do not worry about gear at this time get your posterior chain stronger rehab yer shoulders( I advise physio therapy give Halleck a call) While dialing up yer posterior you can maintain and improve your squat and Deadlift. Once the shoulders are good focus again on the BP. Get that weight to where you want it then train at that weight for a while before you even think gear. Oh yeah once you have dropped some more weight yer arm to torso imbalance will be less you could do some ISOLATION work fer tri`s and even Bi`s with out hurting your shoulder rehab. Seriously hit the physio fer the shoulders if you can swing it.
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Post by derekspence on May 27, 2009 18:26:05 GMT -5
ha hahahhahahaha
down to 330 on the nose as of late. just adjusting to pressures.
Got some new briefs, the titan single plys. and said d**n. I cannot get it past my knees. i wanted to see how it would fit and was i ever surprised. pretty soon things will resume. will be getting my new rack in august 1st, as well as the Mastodon bar from elitefts. yuppee.
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Post by thebruce on May 29, 2009 8:56:36 GMT -5
more weight lost good for you. Keep on truckin man!!!!
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Post by derekspence on Jun 9, 2009 17:54:14 GMT -5
Still losing wieght.
But Derek is out indefinitely. Ankle got damaged playing football. still not healed, two weeks already.
Shoulder is still buggered but lot less pain.
on the Plus Side. Have to pay a lawyer a lot of money.
oh well. so basically my thread is over. untill my proceedings subside. no nothing criminal... just seeking custody.
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Post by thebruce on Jun 10, 2009 12:04:18 GMT -5
Good to hear the weight is still comin off and shoulders less painfull. As for the injury that sucks but it will come back? Good luck with the personal matter. Keep on training what you can man,how many Pull ups can you do?? hit the tri`s and Bi`s work the core leg raise ab wheel rotater cuff stuff lots of options an that will help you through the other stuff too big fella.
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Post by derekspence on Jun 16, 2009 21:54:09 GMT -5
with all the excitement i miss, new records being broke, my little self being out, has lit a fire under my shorts.
I have to get out of this hole!!!!
I'll be gone till November...
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