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Post by derekspence on Jan 26, 2011 4:55:10 GMT -5
Early morning.
5 minutes Elliptical DB stiff legs 45lbs x50 cable leg curls standing 30lbs x 50 each leg one set pulldowns 1 sets 60lbs x 50 reps pulldown shrugs 60lbs x 50 reps Reverse Pek Dek 60lbs x 50 reps
20 minutes lower body stretching!!!
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Post by derekspence on Jan 27, 2011 4:27:57 GMT -5
Ho Hum. My daughters been sick, so priorities first. Missed my heavy bench day. Thats ok kiddies first.
Worked out instead at work no bench here.
Warmups windmills 2 sets of 40 reps stability ball dumbbell benches 20lbsx 50 reps, 40lbs x 20 reps, 80lbsx 15 reps, then 80x 12. I tell you my shoulder stability has really gotten better in the last weeks.
JM presses 90lbs x 20 reps, 100x 10, 110x10, 120x10, 130x10, 145x9, 155x6
Pulldowns Medium grip 180lbs x 10 reps for 4 sets.
I try to do all these with a minimum of 60sec rest to 90sec.
little gym here is packed at lunch so I try to make it as intense as possible.
then walked out with ILS (imaginary lat syndrome!)
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Post by thebruce on Jan 27, 2011 11:34:35 GMT -5
Love that ILS.
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Post by derekspence on Jan 31, 2011 0:24:31 GMT -5
OH WELL. Sunday Morning. Lots of warmups. Windmills 2 sets of 40 forward and back. Swimming 2 sets 4 way rotator 2 sets using 5 lbs for the above
pulldowns 1 sets of 20 with 40lbs pressdowns 1 set of 30 x 20lbs curls 1 set of 20 with 20lbs
bench press bar x10with doubled mini around wrists to help recorrect form bar x 10 55x5, 65x 5 195lbs x 9 sets of 3 reps 3 grips
There was no pain at all in my shoulders today!!!!!!!
Dumbbell Triceps roll 40lbs x 8 pain in the forearm so switched to Tate Presses 45x8, 50x8, 55x8, 60x8,8,8
Machine Row Neutral Grip 90lbsx 20, 180x10,10,10,10
Upright rows 45x15, 55x15, 65x15,15,15
Barbell Curls 80x10 80x4 well arms and forearms are alrady well to pumped to continue.
Afternoon Reverse Hypers 3 sets of 15 with 60lbs. yeah would be suprised when you slow the swing down what kind of pump you get.
EArly Monday Morning 30 minutes Treadmill Casual walk 2.5 incline @ 2.5 mph
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Post by thebruce on Jan 31, 2011 11:54:17 GMT -5
good news with the shoulders Derek
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Post by derekspence on Feb 1, 2011 0:18:08 GMT -5
Honestly! Today was a squat day, but life has it's kinks. So I have no excuses and kick myself in the buttocks for it. I was lazy. Now I don't like myself too much. You don't get stronger by being lazy!
EVEN though I was lazy to squat, did my secondary work at work. 2:45 a.m.
Pull throughs with rope using wide stance 100lbs x 15, 110x 15, 120x15, 130x15
45 degree hyperext. with barbell
bdwt+60lbs held barbell on chest 3 sets of 6,6,8 reps
Standing abs off Lat machine 3 sets of 25 using 50lbs, 60, then 70 then two more with left footward 50lbs x 25, and then one set with right foot forward.
Tibia raises bdwt x15 2 sets Calf raises 2 sets of 15 with fat self! LOL
left forearm has been bugging me for a few days now. near the elbow.
Forgot to mention. Learning to push out against the belt. Reviewing how to do so, I know previously from injury back in 2004 after walking with 700lbs a few feet then not being able to walk properly or take care of myself for seven months. Trust me extremely hard. I can concurr not having ever pushed out with my abdominals or my transverse and obliques ever previously while deadlifting, squatting, or competiting in strongman. I believe it was a bodybuilding magazine that taught me to squeeze my core. With that thought in my mind. I always compressed my core in, and never out. Though coming up in training and never being taught by anyone to expand out. Even by going down south to train with Harold "Chief Iron Bear" Collins no one ever said or explained to me the purpose of doing so. Now in my more educated state, learning The Westside Way and such, including Dr.Mel Siffs Supertraining I see why. Training the way that I did had inhibited me as a strength athlete for a long time, and more than seriously derailed me to a point at one time I could barley walk. VArying my training as of late, and really training my core from all angles while expanding out has made on heck of a difference in my ability to move. Now, I don't deadlift as much as I used too, Twice weekly heavy I mite add. Even though I am still learning, my lower core towards the thighs and such has only begun to flex out now, when before I would always suck it in just like the rest of my core. It still gives me a little problem once I take the weight when squatting, but I hope to correct this soon enough to come back and POWERLIFT come June and then again November. I only mention this because Everytime I watch a video explaing how to Squat Properly and such no one explains the role of the core during these movements.
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Post by thebruce on Feb 1, 2011 10:31:41 GMT -5
Good stuff Derek,I to sucked in my gut back in the good old bad old days. Also blew my back squatting hospitalized beddridden etc. Low back still my biggest weakness,how ever now I do push out against the belt.
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Post by derekspence on Feb 1, 2011 16:26:13 GMT -5
Good evening everybody.
Thanks Bruce Almighty!!
JUst a little plug for my reverse hyper. I do have a picture of it on facebook, but I don't kow how to upload onto this forum. ANyhow I went and got it made from Gaurdian Iron Works on Dufferin ave in winnipeg. Had it made for 650 dollars. Minus the rubber stops and upholstery and pillow bearings. I supplied those myself. NOw since not all can afford such wonderful piece of equipment, you know costing 1500+ shipping, and the one i did find supplied from alberta distributor still wanted 1100+ which includes shipping. and was only the base model that supported only 280lbs of weight, but did come with the roller. So I thought this was cheap enough where some welders i went to said a 1000 dollars and you know blew my mind. If you do go tell em I sent ya! Maybe I overpaid I don't know but best price I found thus far.
THus Far as equipment here in the city. I have one power bench, one reverse hyper, one sled, 5/8 chain and 7/8 chain, no weights because i am saving for a calibrated set as of yet. But have been speaking with Isaih from Titan Strength in texas, and still exploring my options with where to purchase. The next best thing I think I have is to order from quest and have my friend from north carolina ship it to me from his company at a distcounted rate. Have one box squat 1500lbs rated (or so I think) one swiss bar, two armwresttling tables, One Terminator Wrist Forearm machine. ( I might buy the same terminator machine Espey currently has in his house as well.) Still want or need to get the Texas Power Bars-Squat and Deadlift as well. ALso one 18 inch stone mold. As for stuff out of town, trying to bring in town. one sled, one ironmind sandbag loadable. Stone loading platform 5 stone capacity, two sets farmers, one super yoke, 1000lbs tire, 8 inch 6 foot log, incline bench, 60 feet of 2 inch elevator rope, conans wheel 4 kegs, 1 set of stones 230lbs to 396lbs. a range of kettlebells up to 70lbs, one set of bands, ez curl bars and olympic handle bars, various straps to do goodmornings. Still more stuff to check. Hopefully will have a place to rent for next year.
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Post by McLifter on Feb 1, 2011 22:29:09 GMT -5
Great posts Derek! Congrats on the shoulder and figuring out about your abs. Hey, we are always learning and the best way to shorten the road for others is to share the knowledge.
It would be good to see you lift again in June. Keep on with your progress and it will happen.
Brock
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Post by derekspence on Feb 2, 2011 4:34:27 GMT -5
Thanks again McL!
Today was a slow day.
Sled Dragging 200 feet 100lbs
Upper body Traction and Restoration Shoulders and upper back. Foam roller and ball. 30 minutes.
4 sets YTWLs for rotators. using 3lbs for 15 reps. ;D Waiting for my rumble roller to arrive so I can enjoy some new restorations!!!
As well, I don't write this down, I spend about 10-15 minutes with the thera-cane a day for my rotators and traps and rombhoids, as well as for hitting the glute ham insertions.
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Post by derekspence on Feb 3, 2011 0:12:10 GMT -5
Bench
shoulder warmups standard windmills 80 reps with 5 pounds
BP bar x20, 95x5, 135x5, 185x5, 225x5, 275x3, 315x3, 335x2 It felt all so eeeeeeasy. My shoulder had no no no pain. I am happy. Didn't wanna go for any new records here today. I am happy I can even bench again!!!!!!! had no handouts and took it out myself.
Skull Crushers 105x8, 105x8, 105x8, 115x8, 120x8, 120x8, 120x7
Barbell Rows to sternum parallel to ground 205x10, 205x10, 205x5 no gas
Chest Supported rows 180x5, 180x5, strict as possible.
ran out of time to finish all secondary work just to excited about bench 3+ again.
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Post by thebruce on Feb 3, 2011 9:57:02 GMT -5
Excellent Derek,good for you. So with the sweet equipment you are acquiring is there gonna be a gym in your future?
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Post by derekspence on Feb 4, 2011 1:25:46 GMT -5
IT will be a labour of love. If I do, and I haven't ruled it out yet. Maybe.
As for Now, still working on the MONOLIFT. And found it to be more feasible to purchase said item. Have to get my truck up and running though!
Stay tuned thats for sure.
15 minutes Upper Body Sled Empty no weight added. Think it weighs between 40-60lbs.
Just for time, face pulls, rows ext, curls, laterals, flyes, etc. which ever way i could move my arms
30 Minutes with the thera cane today. Sweet Deep Tissue MAssage, really hit the midback and triceps with this sucker today.
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Post by derekspence on Feb 5, 2011 0:46:20 GMT -5
Squats Bar x 5 , 95x5, 135x5, 225x5 270x12sets of 2 reps 45 seconds between sets to 15.5 box. First five slight adjust last 7 went by fast and could use more weight as bar was leaving my shoulders at completion. Speed pulls 5 sumo 275lbs then 5 conventional. Adduction and abduction 110, 120,130, 140 x 15 eacH Hanging leg raises 2 sets legs extended of 10 reps Machine crunch crappy but mentioned it any ways one set Back extension 2 sets of 25 with 90lbs.
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Post by derekspence on Feb 7, 2011 17:20:49 GMT -5
Saturday Reverse Hyper Extensions 4sets of 15 with 90lbs finally got a proper strap. Kettlebell clean and presses. 1 set of 20 with 20lbs. Just messing around really.
Sunday Warmup shoulders Windmills 5 lbs 80 reps back and forward Bench 45 x 10, 10, 95 x5, 135 x 5 Worksets 205plus dble red minis 9 sets of three (three different grips as usual) Had to grind the first four out, but the last five finally got faster when grip went out. Rolling Db ext 4 sets with 60lbs x 8 rep form broke down real fast Because of all the massive band tension from the bench I guess. No back exer. Scott laterals(bodybuilding style!) 25x 15,15, 15, 15, 12 DB curls(strict) 40 x 3 sets of 10, tried for fourth but only managed 2 more, the laterals and biceps were only 1min rests.
Monday Warmup Treadmill 17min. Was waiting for training partners. Front SQuats to 15.5 inch box Bar x 5, 5 135x3, 185x2, 225x1, 315x1, 335x1, 365x1(match p.b. Current) 375x1, 385x1 two new personal records on same day. All time personal best as a strongman previously 6-7 years or so ago, I did 405 for five reps without a front squat harness. The above mentioned squats were done with a front squat harness made by mad mike trudeau. Zerchers with harness Below knees 225 x 3 sets of five reps wanted 5x5 but ran out of gas. Just out of gas. end the morning.
Lack of sleep before the midnight shift. Didn't finish up my secondary work for squat deadlift.
Restoration FacePulls 30lbs 2 sets of 50 reps Stiff arm pulldowns 30lbs 2 sets of 50 reps Pressdowns 30lbs 1 set of 100 cable curls 30lbs 1 set of 60
Forearms Heavy Hammer Pronation Supination 5 sets from 10-30 reps with 2.5lbs custom handle is about 10lbs.
Hammer work both sides of wrist one set each of 50 reps.
Windmills 5lbs x 80 reps, followed by swimming style windmills.
So anyways. I am about 360lbs+ right now, doing some measurements and stuff I had newly acquired another 3 inches to my chest, and little unexpected new size, so my BencH shirts do not sit right. Can't get the neck and such into place. But another problem my arms have to come up so I don't wanna get no custom orders done. so I have two shirts practically brand new. both 54 one being an F6, and the other Super Katana. don't know if i can off them. d**n.
As well for my super centurion I can still get it on, but it is tight, I might have to go a size bigger in that as well. darn darn darn. So it goes 57 inch chest 19 inch arm, 24 inch forehead. 31 inch leg, 49 hip, 52 waist(yea), 64 around the shoulder. 19 inch calf. i am out of proportion(as if it mattered).
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