ILIEKFUDE - Training with purpose

[IliekFude]

Old log can be found here (http://www.afboard.com/forum/training-logs/86-iliekfude-road-recovery-all-points-north.html)


Side notes to myself:
Overall situation... No idea what kinda lazy assed half ass bullshit ive been up to or how i somehow convinced myself this type of training was ok. Ive been training to maintain and i knew it, not training to progress. Granted work and life took priorities over the past year or so that were unavoidable but now i have a chance to give my training a priority again so im going to do my best while i can with it
============
Bench Situation... Working on raw strength & f.delts r severely lacking
ME Movements-
probly gona be a 1 or 2 week(ill experiment to see what my body likes for progress) rotation of BB Flat with minis or chains, DB Flat for a 5 rep max (usually as a deload), close grip (torso width) Flat BB for a 3-5 rep max, Reverse Band BB and possibly Floor press if i find it helps my raw bench. If not ill drop it.
2ndary movements-
Gona try a 3-5 week rotation of DB Overheads n prolly rotate those, DB Flat wide Bench and Closegrip BB Bench for now.
After that it'll be a 3-5 week rotation of Tates, Rolling ext's or just pressdowns if im feeling beat up.
Need to work very hard on developing and habitually using a consistent setup so that i dont find myself under the bar "hoping" im in the right position. Probly tape myself from the side a bit n see what works n feels best.

===============
Deadlift situation.. Core and Posterior are glaring weaknesses due to pure laziness and equipment.
ME movements -
Need to pull against bands or chains and also reverse band setup. Also need to throw in a slight deficit mechanism now n then as my cns allows, to improve power off the floor.
2ndaries -
Need to hammer my core including obliques with weighted situps, leg raises and rainbows or db leans for the obliques. Maybe some farmers walks for this as well and the added hip strength/stability benefits.
Need to hammer my hamstrings n posterior with heavy pullthrus if i can find somewhere to do them or else find a way to do them with bands. Also GHR's would be great if i can build or buy one. Reverse hypers are a necessity now that back is hurting. It always helps that out for me and the ham/posterior training benefit wont hurt.
Need to hammer my upper back especially my yoke with very heavy shrugs and/or high pulls if i can do them pain free - upright rows i could never do so high pulls might fall under the same. Big shrugs gotta get goin tho for my lockouts.
Rack pulls can also be used here as a 2ndary back/lockout builder or in place of a max effort day with reps for a deload week. Ill set the pins where i start to slow down n struggle on my max effort pulls from the floor.
================
Squat situation... need a safety squat bar - its that simple for now or else i wont be able to train squats and bench during the same fucking month due to elbows. Core and Posterior again are glaring weaknesses due to pure laziness and equipment.
ME movements-
So imagining i have a SSB, it'll be box squats with that rotated with hip belt squats for a 2 or 3 rep max and maybe front squats onto a box (harness would be great, ill try n get one) - they fuck my knee up way to much n way to fast if i do em freestyle so its gotta be onto a box. Very rarely ill have a test day with a full free straight bar squat.
2ndaries-
Pretty much the same as dead secondaries. Maybe some chain suspended or seated GM's for reps of 5+ if i can do em and if they seem to help. Probably some full range free squats with the safety bar as well so i dont lose the feel of free squatting but dont bang up the bows. Heavy weighted regular hyperextensions as well.

=============
Heres my basic template ill roughly follow that i find works best for me:
day1- max bench
day1- off or conditioning, prehab, rehab or special work
day3- max squat or dead
day4- rep or speed bench (speed for 3-4 weeks tops then not for a while)
day5- off or conditioning, prehab, rehab or special work
day6- rep back/legs or back reps and speed dead/squat work (speed again for 3-4 weeks tops then not for a while)
day7- off or conditioning, prehab, rehab or special work
================

Feel free to dissect comment or question, please. Seriously please do, we all need help. For instance, look at the color i just chose. See? I need help.

[IliekFude]

Heres the layout for next week to make it easy for me so i dont get lost in my head and im held accountable.

Monday max bench
-Flat bench with minis for a 1-3 rep max
-db overheads seated 90deg.
-tates
-pressdowns 8-10 reps

Tues
-off / or prehab / rehab / conditioning

Wed max dead/squat
-Green reverse band deads for a 1-3 rep max
-Heavy BB Shrugs for sets of 5
-db side raises heavy
-Band pull thrus
-Weighted or banded hanging leg raises

Thurs Rep or Speed Bench
-Wide Flat DB Bench for 6-10 reps
-Front raises for 10-15 reps
-pressdowns, lactic acid tollerance or prehab style - sets of 30ish - maybe 100 reps timed etc..

Friday
-off / or prehab / rehab / conditioning

Saturday rep back/legs
-Front squats onto box for 6-8 reps
-Seated Low row heavy
-Seated pulldown row heavy
-Reverse Hypers
-Hammer curls for 12-15reps
-Farmers Walk

Sunday
-off / or prehab / rehab / conditioning
==-=====--====

Current raw maxes
395 flat bench
605 conv. dead
475 squat i think? over a year ago. fucking injuries man.. pathetic. 500 shouldve come n gone along time ago.

Bodyweight 260-265lbs

[Nick]

No better way to start than with a good plan and defined goals. Make it happen bro. You got this.

[Blut Wump]

New log, fresh goals, good luck staying healthy.

[IliekFude]

Speaking of goals.
I turn 30 soon... in like 450 days.
By 30 i would very much like to have the following raw lifts:
425 paused bench (30lb pr)
600 box squat (125lb pr)
700 dead (95lb pr)

[claire]

Great goals! I will be following along! :)

[oldlifter50]

OK you have laid out a plan. I like that and you have done a good critical look at your lagging areas. What about the positive areas though? One thing I did was to look at what works and what doesn't in coming up with what I do.

I really like your bench plan. The deadlift is great too especially the upper back work. I think that is something that has helped me. I train upper back now twice a week. The front squats will help the regular squat too. Great planning the off days like you did.

I will be folowing this closely. I wish you the best and time to have ass kicking workout.

[Sarge]

Very cool man. I'll be following along.

[JEAH]

yah its solid

[P Bo]

Way to pull up your socks FUDE and trudge forward. Hammer those goals outta the park.

[matt1990]

Was wondering when you were going to get a log going. Extremely excited to see were this is going to go. I know you'll reach em man. You just have to get in there and release the caged beast!

Good Luck, Following along for sure!

Matt~

[JoeD]

youre a strong guy physically and mentally fude, you'll hit those PRs.

[IliekFude]

Thanks guys. Like i mentioned posts wont be comming from me here very often for the time being for a few reasons mainly for legal reasons until my injury situation is squared away.
But im keeping notes and ill let ya guys know if i hit any pr's in the big 3.

[IliekFude]

So anyway i was still a little too sick to get into my planned managed training regime but im finally over whatever "IT" is/was.... i think. Todays uncontrollable morning "liquid explosion" was notably less than the past few weeks have been like and the general feeling of nausea and weakness/joint pain was all but gone.
To have been sick this long, i assume i had the flu. Not much else lasts damn near a month...
Back up to a steady 265ish# thank god.

So all in all i felt good today and had a nice little "back in the saddle" push pull rep style workout.
Maxed out the stacks on the press -and- row machine for 5 or 6 sets each
and did a few hundred reps with the 75s for db shrugs. haha seriously...
Some pressdowns
and pulldowns as well!
-ran to the bathroom n threw up from just not being used to the gym or a little sickness lingering (who knows / cares)
-came back finished up and called it a day.

[IliekFude]

Got a membership at powerhouse gym today - something ive been putting off for a while - n hit a lil "back in the saddle" Squat rep and speed dead session.
Bud of mine from work will be joining this gym starting nxt week and will be training with me from a-z every day i am there so i am fired up to say the least. He is an MMA combatant and wants to gain some strength so im going to help him with that. I love getting people strong and seem to have no problems doing it. Its very rewarding for me, its what i plan on doing someday when i find the time to finish my degree and when someone close to me finishes his and we go in on an athletic training facility - as planned for damn near 5 years now. Would be a dream indeed to wake up and head to a gym to earn my pay.

Front squats onto a box
-few sets of 3 then a heavy set of 1
conventional deads for speed
-did 6 or 8 singles (i honestly forget) @ around 65-70% of max with maybe 30sec of rest between
decline situps + 12lb med ball
-3 or 4 sets of 12-15
seated side raise machine ( FUCK YEAH, THE BALLZ )
-3 or 4 sets of 10-12 with 150#

Things went fairly well.
Unfortunately tho yesterday n today i was sweating to the point where it was like almost a health concern lol. Duno if its because i havent really been in the gym hardcore in a while or what but its odd and annoying. I basically sweat so much yesterday and today that ive been cramping fairly severely and steadily as a result. Especially today.

[A L]

ive been cramping

Sorry to hear about your period.

:whistler:

[IliekFude]

its cool im taking pamprin

[*Bunny*]

Sorry to hear about your period.

:whistler:
LMAO



Hey fude, Nothing of substance to add, but I support ya!!!

[IliekFude]

Ill let it slide this time bunstance. In the future - at least 1 full paragraph of nonsense or a properly demonstrative example of a run-on sentence with no rhyme or reason is required for all posts in this log. pUnCtuatiOn n C.a.p.i.talIzATI!on are 0p710|\|4L

[A L]

its cool im taking pamprin

supositories, right?

[IliekFude]

fo shizzle

[IliekFude]

Benched today. Nothing earth shattering but slowly but surely getting back to baseline. Stopped after my 1 heavy set because my back was starting to tweak a bit which i assume is the slipped disc they just found. I love my fucking life..

DB Flat Bench
-went up by 10# increments and stopped at the 120s x8 (heavy as they go there)
DB Front Raises
-40sx8x8 50sx8x8
Rope Pressdowns
-fairly heavy - i duno maybe 3/4 of the stack for 4 sets of 15

Weighing 270ish again finally - im guessing because work is slowing down BIGTIME so my daily gpp/cardio from work is cut at least in half. Also my appetite is up since im not sick or not AS sick anymore and im not shitting faster than i can eat anymore...lol
WORD

[oldlifter50]

Hey Fude, main thing is you are trying to get it done. With a slipped disc it will be really tough. I wish you the best with this and look forward to you seeing you get better and better.

[IliekFude]

No doubt bud, im not goin anywhere anytime soon. Lifting is my life, ill figure it out one way or the other!

[IliekFude]

This is a place marker for tomorrow's workout. Ill delete it n replace with details.
Anyway - gona hit some rev band deads for a max single then some fronts off a box for reps then some heavy abs and then look at my butt in the mirror for a bit b4 leaving.

I see most ppl who do them, use the blue band for rev band dl's. Ive always used green. Im gona give the blues a shot tomorrow - i have noticed the greens dont really do much to make my rev band all that much higher than my normal dead.

Its been a while since i held 600+ in my hands, hopefully i can clear that with the blues lol....

[Halfway]

what use is a plan if you can't change it up now and again, go pull some heavy shit tomorrow and remember 600 is going to be warm up weight in a few months.

[claire]

This is a place marker for tomorrow's workout. Ill delete it n replace with details.
Anyway - gona hit some rev band deads for a max single then some fronts off a box for reps then some heavy abs and then look at my butt in the mirror for a bit b4 leaving.

I see most ppl who do them, use the blue band for rev band dl's. Ive always used green. Im gona give the blues a shot tomorrow - i have noticed the greens dont really do much to make my rev band all that much higher than my normal dead.

Its been a while since i held 600+ in my hands, hopefully i can clear that with the blues lol....

Good luck tomorrow. :cheer::cheer::cheer:

[Big Sky Guy]

This is a place marker for tomorrow's workout. Ill delete it n replace with details.
Anyway - gona hit some rev band deads for a max single then some fronts off a box for reps then some heavy abs and then look at my butt in the mirror for a bit b4 leaving.

I see most ppl who do them, use the blue band for rev band dl's. Ive always used green. Im gona give the blues a shot tomorrow - i have noticed the greens dont really do much to make my rev band all that much higher than my normal dead.

Its been a while since i held 600+ in my hands, hopefully i can clear that with the blues lol....

Kill it Fude!

[IliekFude]

Welp couldnt go wednesday but i went today. Visited my dad to check on his lawn and lift in my brothers basement gym.

Wasnt the best day but i wasnt expecting it to be.

Was trying to set up the reverse band deal but my rack is old and the safeties stick and i hafta use a hammer to move one side like an inch at a time n thats fuckin annoying by itself but then i hear banging on the door that i thought was upstairs n had been goin on for 5 mins but its my pop outside the basement door and he's somehow busted the tranny on his ride on mower at the bottom of the hill in his backyard n hes like "i need yr help". So he's all comming up with theories of how we can get it up the hill with the back wheels locked and i get sick of listening and pick up the back end n start dragging it up the hill n he's like "oh mah gawd" and then the utility bar just like comes unhitched. So he goes n gets a dolly n puts it under the back end to get the tires off the ground (cuz their locked) n i get in front n just push it about 100 yards up the hill.

Then he farts around with it a bit n figures out IT DOES RUN BUT ONLY IN HIGH GEAR SO I DIDNT HAVE TO DO ANY OF THAT. HAHAHA FUCK ME!

So anyway this day is quickly unfolding into an analogy for my life and i duck back into the basement and just pull the bar outa the rack and deadlift off the floor.

Honestly dont know what i got because i was listening to toucher n rich on the radio BECAUSE I FORGOT MY FUCKING IPOD n just adding 45's n 25's then had to switch to 35's n 10's because i ran outta 45's n before i know it i had hit a weight then loaded n missed 610 and couldnt remember what i hit before that lol.

So i hit more than 500 n less than 600 off the floor

Did some shrugs n went home. Now im going to go get starwars force unleashed for my Wii and forget about planet earth for a while.

May the force be with you.

[matt1990]

Hey that DL is still really high man. So, be proud of that fact Flude! Your coming along nicely man. Give yourself a little more credit! Wasen't an absolutely horrible day!

Could be WorSe rigHT?


Matt~

[IliekFude]

Nah it was alright, i laughed more than i cried.

My dad n that lawnmower r quite an item tho. The week he got it, he tried driving it up a like 75deg. hill and flipped over backwards and landed right side up still sitting on it haha o boy... Hes lucky to be alive.

[oldlifter50]

Nah it was alright, i laughed more than i cried.

My dad n that lawnmower r quite an item tho. The week he got it, he tried driving it up a like 75deg. hill and flipped over backwards and landed right side up still sitting on it haha o boy... Hes lucky to be alive.

Yow I'll say I knew one guy who did that and lost 3 toes.
Sometimes a deadlift only workout is good to do.

[IliekFude]

Tried to speed bench today. Left cuffs been bothering me - thought it was healed up but its not. Feels more than tendonitis this time. Havent been able to hug my gf for about 2 weeks or open my own truck door. Whatever - ill see if i can keep doing db bench until its healed. I do my db bench with palms facing so i assume palms out stretches it wrong or something right now.
One thing after another huh? Very frustrating when yr body lets ya down im tellin ya. Especially after i have really been taking it easy for the past few weeks. Definitely havent been OVER working lol..
Whatever, over n out.

[IliekFude]

Welp i couldnt handle not doin anything so i went over to our condo gym n found somethin that didnt hurt too bad (2 vicodin helped too i guess). So i did a lil pumpfest while my babes was on the treadmill enjoying ms. congeniality. Her ankle is buggin her too. She has a screw in it that she really shoulda had removed after it healed. We're a couple o cripples im tellin ya.

So...

Seated DB militaries - palms facing - thats the key for no pain right now i think.
-50s x10 x10 x10 x10 x10

Rope Pressdowns
-5plates x30 x30 x30 x30

Thats it, got somethin done for speed/rep day at least.
20" gunzo after this lil pumpfest - yeah boieeeeeeeeeeeeeee

[Nick]

Man, the human body is fn fragile. Glad you got something in this weekend, hope you can get that shoulder where it needs to be in the near future bro.

[IliekFude]

Thanks man, im doin my best not to be a knucklehead and make my injuries worse. I realize most of my issues just require rest at the moment which is the toughest thing there is for me to do.
Definitely glad i got something done tho. Worst workout we ever had is better than none at all - thats what i tell myself anyway lol. Actually im gona do some grip work with my captains of crush grippers now that i think of it. Dont think that'll bug any of my injuries but with my luck lately - you'll probly see me posting about a broken finger or somethin tomorrow lmao..

[kook]

damn, sounds like everyone is in recovery/injury mode, we all need to get out of this funk somehow.

messing with the grippers too much blow up my elbows, so watch out if you got tendonitis tendencies. I've been trying to close my #3 for a long time, its down to 3/16"

[IliekFude]

For real man! Everyone is busted up. Feels like ive been hoverin in banged up mode forever.
Lol@ the elbow issues.. figures. I really have issues with the bow's so ill take it easy i guess. Thanks for the heads up homeskillet.

[oldlifter50]

Well time to get the bucks together for a few good sessions with a massage therapist and chiro. I am now getting preventitive work done to keep going. The body can do a lot but it needs time to recover, just like after a night of adult beverages.

[IliekFude]

Had a rep/speed pull day that i didnt post and my ME days are comming up tomorrow n saturday. So far so good, steady gaining weight again now that works done, we got our seasonal layoffs early. Up to 275lbs finally. Looking pretty lean still (imo hehe).

Rep pull day was the usual - rows / shrugs yadda yadda. Everything was up to par weight/set-rep wise.

Ill hit ya's back after my ME work tomorrow n saturday.

[Big Sky Guy]

What are you doing over the winter for $$$. Chip-N-Dales dancer :overhead:

[IliekFude]

Building / remodelling n trying to work with NewHampshire's free timberland learning and assistance services in my spare time to help setup a tree farm on my land that i can start harvesting next season.
Gona see if i can get my ACE certification outta the way this layoff as well. I realize there are better certs out there but most commercial gyms like an ACE cert so thats where ill start - that and i already have the 75$ book hehe.
Ill be collectin my unemp. as well so ill survive. I dont plan on working here more than another year or two tho. Its not a very stable job and its not an advancement oppertunity by any means. Getting my personal trainer cert outta the way and getting on with my excercise physio degree in my spare time are my real priorities so that i can work towards a job that i really want and would be a dream. I would be very happy eventually working my way into a strength coach position.
Ultimately my brother and i will have a gym of our own very soon (within 5 years) just trying to pass my time as best i can as far as getting education, getting things done in powerlifting to build myself some cred and of course build on my knowledge with real world experience as well as working towards building a nest egg.

[Big Sky Guy]

I like your plan and believe you will accomplish all that and more!

[oldlifter50]

Looks like a good plan and working for the future.

[IliekFude]

Easier said than done tho right fellas? Haha. Im definitely improving my life year to year tho, despite the fall downs n setbacks i always seem to find myself better off physically / strength wise / sport intelligence wise and financiall so that keeps me positive when things turn to shit. I just keep telling myself it'll be over soon and i know i have the potential to turn it around and make the year a success because ive done it in the past just about every year.
Just gotta stay motivated which is tough for me at times. I have a tendency to sink into these little "fuck it" phases if im left unchecked but im getting better at "checking my own self" because there isnt going to be someone there to do it for you at all times and its selfish to expect them to when you really think about it. They have enough to worry about without my bullshit having to take some form of priority in their lives.
HANDLE YO BIZNUSS RIGHT FELLAS?
Feelin positive lately i must admit, regardless of the plethora of injuries that all seem to be having a board meeting and deciding to jump on me all at once. Hehe, fuk it tho that just means i can deal with most of em at the same time without havin em pop up 1 or 2 a year.
Tty all tomorrow or saturday with a max effort update.
Thanks so much for stoppin in n giving the support guys. Its why i come here. I could care less about the rest. Lotta good folks around here.

[Hidngod]

Hey, man. I didn't realize you started a new log! Gotta catch up tomorrow.
L8er.

[IliekFude]

for sure, make it a habbit bud

[IliekFude]

Had a nice weekend with my babes. Relaxed n saw some friends/family. Actually ended up joining a nintendo WII bowling leage for a bunch a old farts but it actually ended up being pretty fun except for this one drunk guy with little mans syndrome and "i get grumpy at anyone who succeeded more than me" syndrome. But, he only gets it when hes drunk and hes pretty harmless - it never goes far - just a drunk mumble here n there n i love the guy when he's sober - hed do anything for ya so its cool.
Anyway - had a great weekend n found something to do for fun while staying outta trouble n doesnt require fucking up my body with booze (optional n im not much of a drinker - i hate the feeling of it on yr body).

Take care guys, hope yr weekend went well n ill post tomorrow hopefully with some max bench updates. Plan is to start off trying floor press but if the RoM is too low then ill switch to pin presses until my shoulder doesnt hurt just so i can get some max bench work n weights in my hands.

laters.

[matt1990]

Glad your weekend went well my friend. Hope, that shoulder heals up rather quickly bro! Anyways, stay safe and have a good sunday brother

Matt~~~

[IliekFude]

managed to floor press without too much pain.
did it close grip because it hurt the least that way.

so...
close grip floor press
-365x1 : shoulder was fartin a bit so i called it there. that was near max anyway i could tell.
seated db militaries
50s x12
70s x8
80s x6 x5
band pressdowns
like 100ish asap

got my elitefts package the other day. the blue heat n pink heat (or whatever their called) is the shit. really helps me warm up n seems to dull the pain a bit.

[Hidngod]

managed to floor press without too much pain.
did it close grip because it hurt the least that way.

so...
close grip floor press
-365x1 : shoulder was fartin a bit so i called it there. that was near max anyway i could tell.
seated db militaries
50s x12
70s x8
80s x6 x5
band pressdowns
like 100ish asap

got my elitefts package the other day. the blue heat n pink heat (or whatever their called) is the shit. really helps me warm up n seems to dull the pain a bit.
This may sound like a stupid question. But when you floor press, how do you unrack the weight? I mean does soemone set it into position, or do you have it on some pins & you just lay under it & unrack?

[Halfway]

put it on the pins in the rack.

I dont like the floor press so much because the ROM is the same for me as the regualr bench :D for you long arm monkeys it's probably a better lift tho.. 365 is good!

[IliekFude]

ya i have a good 2-3" of space when i floor press. long armed i guess.
i unrack it myself hidn, from the jhooks which i just set really low so i can lay down. cant speak for anyone else tho. sometimes i have someone unrack it but its usually easier myself.

[oldlifter50]

I do not do floor presses since when my triceps hit the floor, the bar is almost on my chest. That is why I use that half power rack or the regular rack. Glad to see you listening to your body.

[IliekFude]

powerlifting friendly gyms in so. NH or nashua area?

moving to nashua new hampshire soon and looking for at the very least - a powerlifting "friendly" gym and best case - one with a team or coaches.
any suggestions?
Dont wana drive more than 30miles by the way but i will if the gym is exceptional.

thanks

p.s.
bench rep and speed dead/squat update posts comming later today no worries.

[IliekFude]

Did rep bench today. Was a rep and speed combo.

Anyway...
Dumbell floor presses with a 2-3 sec pause at bottom (maintaining tension to prevent injury) and an explosive all out concentric.
90s x15
115s x12 x12 x12

Seated db militaries with the 45#db's n a mini band looped behind my back holding each end in each hand for added lockout tension.
45s+mini x12 x12 x12 x12

lying db tates
45s x12 x12 x12 x12

i was fuckin speeeeeent after that.

Feelin really good after this one. Shoulder felt great no pain. The blue and pink heat i got from EFS really seems to be helping. Im using it before and after my workouts and it really seems to be helping with recovery / soreness and aiding in my warmup.

Gona hit a max effort squat or deadlift day on friday, stay tunedz0r3d

[kook]

powerlifting friendly gyms in so. NH or nashua area?

moving to nashua new hampshire soon and looking for at the very least - a powerlifting "friendly" gym and best case - one with a team or coaches.
any suggestions?
Dont wana drive more than 30miles by the way but i will if the gym is exceptional.

thanks



I'll get back to you about this, I know an old skool guy up that way that has a Powerlifting/SM gym, let me find his business card.

[IliekFude]

no doubt! thanks

[oldlifter50]

Neat workout trying to visualize the seated military with the bands. Sounds like a neat one for a pain nut like me.

[Hidngod]

I'd be in a different kind of pain, but give me a coupla months. :coolugh:

[IliekFude]

ya ill try n explain it better. it goes around the low point of my lats and under my armpits up to each hand where i grab a loop and then grab a dumbell and rep my milis. the band stays put i guess because of my lats size or connect style and because its under the armpit which locks it in from sliding.
sick ass tension on the lockout.
like this but seated military style:

Im really just trying to hammer my front delts from all angles with compound presses like i detailed in my plan. I believe they are really holding me back. A week or two ago i struggled with the 50s for 10 now im repping the 80s for 8 and 45's + a mini for sets of 10+ so obviously they were starved for growth. as soon as my shoulder is 100% ill get back to full range db bench in the mix and continue to improve my raw power off my chest and im really hoping all this translates into crushing 405 when the time comes. tough part is biting the bullet n training to stay healthy right now but i know its the right thing to do. im very excited and optomistic about my training right now. i feel as tho im on the right track and will continue to get stronger as i continue to pinpoint my weaknesses and develop plans of attack to slay them.

[oldlifter50]

I am definitely gonna try those, thanks for the description.

[IliekFude]

cool deal gluk ol50

[IliekFude]

Was planin on a heavy squat or dead sesh on Fri or sat but a fierce head cold thing rolled outta the blue n put me on my ass. Soar throat- double ear aches- joint aches- fever all that good shit. So once again bitin the bullet n ridin out a speedbump. Should be good for some kinda heavy training tomoro - Sunday. Maybe just some fronts or speed deads or a few 90%ish dead singles if I work up n feel strong then ill get my shrugs n ab work in n sit back n see how much dmg I did hehe.

Anyway- had week two of me n olivias wii bowling league. We practiced our asses off n moved from dead last to 2nd place nearly takn first so I think we may end up takn this thing. Olivias got this nasty hook shot style its funny as hell to watch. Chick can throw a punch man I'm tellin ya.

So anyway stayin outta trouble n tryin to stay healthy.

Also we checked out our first apartment up north today n r very fired up. Nice weightroom - great scenery - good community n nice apts. Best part is Olivia would shave a half hour off her commute each way to work so with the cheaper rent and has savings wed be paying 700 ducking dollars less a month so its pretty much a given. As soon as we can negotiate out of our current lease here in mass we are gone. Hopefully it won't be a problem. We r both very excited. Olivia would be minutes from her fam n id be 1 n 1/2 hrs closer to my land plot to start managing n developing it into an income source. Its a win-win every way I look at it. Ive spent my time in mass drastically improving my credit by negotiating and paying off debt working towards eventually buying a house and marriage. So I guess say a few words for us if ya find a moment in yr own - itd be much appreciated.

Welp ill check in again tomoro with some heavy leg results.

Over n out-

[Hidngod]

Sorry 'bout yer cold, man. There's a lot of shit floating around, it seems.
Take it easier if you need to. No sense getting sicker, just to say you worked out.
Congrats on your bowling league. Nice thing about something like that, you can practice at home. I imagine the neighbours would be pissed if you practiced with real balls in your living room.
Sounds like good news on the home front, too. My wife had hellacious transit times when she was younger. 1 1/2 hrs each way knocks a lot out of ya.

Tell O'livia we're thinkin about her.
Good luck with your workout.

[IliekFude]

Deadlifted. Felt ok, still obviously kinda sick and weak but wasnt dying while i was lifting or anything so i just went for some 90% stuff to get it in.

on a side note my dead feels weird n uncomfortable. i really need a coach or at least to spend some more time deadlifting (which i am and have designed into my program). hopefully it pays off.

ended up missing 550 off the floor and then hitting 525 for a few singles.
then some shrugs n abs n called it a day.
im happy with that in my condition.
bout 275lbs still.

[oldlifter50]

Deadlifting when fighting off a bug is always tough. Just remember the body is fighting off a bug and trying to rebuild after one of the most strenous exercises there is.
Rest up and get well man.

[IliekFude]

Think we'll see how im feelin tomorrow (monday) n hit a max bench day.
Shoulder is almost a non-issue which means i need to take xtra care of it cuz thats when most people do em selves in.. hehe.
Anyway ill likely try to break my close grip barbell floor injured pr of 365 from last week now that im feelin healther as far as the shoulder anyway.
Then some more heavy db overhead work hopefully with the 80s for 3 good routine sets this time rather than then the "holy shit!" 2 sets i got out of it last time.
Then some pumpfest pressdowns n walk out.
Cyas then hopefully. Lot to do tomorrow but this shouldnt be a prob to squeeze in.

[IliekFude]

deads ended up bangin me up a bit n bringin the cold out a tad but overall i think it helped.
anyway felt like givin a day buffer between ME workouts incase it ended up beatin up my immune sys too much so ill just hit my bench tomorrow (tues).
over n out.

[Big Sky Guy]

Good plan - I had to take it easy till today just to get over a cold.

[oldlifter50]

Very good work considering the conditions. Now main thing is to rest and feed the body. Stuffing the pie hole can be a great way to recover from a bug and training.

[IliekFude]

Well that bug that i mentioned turned into bronchial pnumonia for me AND olivia and i just today was able to workout again. I refuse to take antibiotics for anything for the past 5 or so years and i believe my immune system has become insanely strong by just sticking it out and beating illnesses that pop up on my own. They seem to never repeat so my body is apparently building its own antibodies. Olivia needed the antibiotics tho - she has to get back to work and doesnt have my lazy ass luck of being home right now. But ya the last time i took antibiotics i swear my immune sys was destroyed for close to a year.. i just felt drained weak and "not right" and after alot of research i believe that was the reason because i havent felt that way again since.

So ya.. Still a bit stuffy and chest is a bit congested but im well past the hump. Unbelievable tho.. lol. One f'n thing after another.
Managed a repetition db military pr today tho i think which has me very happy.

seated db militaries - closegrip palms facing
75s x6 x6 x6 x6
laying db tates
lots of reps from the 25's up to the 50's didnt really keep track
rope pressdowns
6 plates - bout 100 reps asap - the usual pumpfest finisher stuff

Weighing 280 - this shocked me because i fig'd being sick id have lost a ton of weight but i was so pissed off at being sick that i literally force fed myself to the point of nausea so that id come away with this hopefully at least maintaining weight but apparently i gained 5 lbs lol..
Sitting on my dead ass helped as well im sure.
sah-weeet!

[Hidngod]

Glad you're feeling better, mate.
And congrats on the PR.
I hope you and Olivia heal up quickly.
Edit: Corrected the angel's name.
LOL, I was talking to my wife about a friend Sophie when I typed that.

[oldlifter50]

I hope you and Sophie heal up. Glad you are back at it and hit the PR wild when sick.

[IliekFude]

Hidn, i was wondering if it was an obscure reference i wasnt getting - or what lol..
OL, thanks man. A silver lining to that cloud for sure.

[Nick]

Feel better bro. I know that when u can get a good healthy, injury-free stretch of training.. you will do unbelievable things with it.

[IliekFude]

Kab thanks very much for that bro, i appreciate it and i believe it in the back of my head somewhere hehe. Thats whats keepin me goin right now.

[IliekFude]

Had a back rep day today - the usual stuff.
seated closegrip rows
stack for 4-5 sets of 10-15
db shrugs
75s x100reps asap (heavy as they go where i trained today)
db side raises
20s up to the 45s for like 5 sets (working up) 10-15 reps
hammer db curls
same weights as side raises - more reps tho - as i went back n forth


stayin around 275-280, lookin huge today for some reason. no complaints!

[matt1990]

Jeese! Your strong as ever bro! keep at it. I dont think I could go to hundreds on anything. Maybe with baby weights, but that is beastly!

Matt~

[Hidngod]

^^^^^^^^^^^^^ No kidding. whew!


How's yer injury, man? any lingering issues?

[oldlifter50]

stayin around 275-280, lookin huge today for some reason. no complaints!

Great workout, a good back workout like that will always make you feel huge. It does me. You must be feeling better too. Glad to see that, and hope Sophie is too.

[IliekFude]

matt, thanks man. to be fair - i paused for a few seconds here n there tho.

hidn, ya my back n knee r still as bad as ever. knee will probly always be like this imo. back is hit or miss. somedays i cant lift a coffee table without olivia's help or i wont be able to wipe my own butt or turn to either side to do anything without big pain. sitting for more than like 10 minutes or driving is horrible. picking something up or out of the fridge at that certain angle is just so f'n annoying. supposedly a slipped disc they missed on the original diagnosis but their delaying my mri so who knows til thats done. on good days i can lift tho with a vicodin or two so im doing what i can. which is mostly bench and back repetition stuff but i can still deadlift and now n then get a squat day in. its mostly twisting that hurts my back for whatever reason. if my core is flexed and im holding a heavy weight it doesnt seem to hurt, like deads for instance. also the more time i take off from physical activity, which ragingbull confirmed for me in another thread, the worse my back gets it seems.

OL50, i hear you man nothin like a back repetition day to swell ya up. Definitely feeling better by the day now, still blowin my nose non stop but the physical effects are all but gone except in the mornings. throat n chest act up a bit for a few hours til i cough my ass awake for a bit but its clearing up.

thanks for checkin in guys! i keep telling myself other lifters have been injured waaaaay worse in their backs (louie simmons for 1) and worked through it and had the best numbers of their careers - so that keeps me fired up to work thru it.

[itsallgenetics]

75 dumbells in each hand for 100 reps! omg ur insane!!!!

[matt1990]

matt, thanks man. to be fair - i paused for a few seconds here n there tho.

thanks for checkin in guys! i keep telling myself other lifters have been injured waaaaay worse in their backs (louie simmons for 1) and worked through it and had the best numbers of their careers - so that keeps me fired up to work thru it.

Don't steer away from the fact that you did a hundred reps. Sure you took breaks, but who doesn't? You did awesome man and be proud of that fact bro! :biggthumpup:

I've got an injury to the lower-back that hindered my progress for the LONGEST time. Until, I correctly took the steps to recovery and progressing forward.You need to look at this as a learning experiance, were you will 1) Surpass your previous numbers and 2) Learn first hand, how to prevent this from happening again, because this showed you your body's limitations.

With that said Fude, it allows you to work around those limitations and push yourself even harder! With out, re-injuring that area man.

Think of it in a positive manner man, not a negative one! We are all with you through this struggle bro! Just remember, as I've said like several times now :D This is a LEARNING experiance. So, don't get discouraged. Stay positve!

Stay Strong and Have FaitH,



MaTt~

[IliekFude]

I gotcha mang. I know i sound like i get down on myself sometimes, but its all good. More jokes than stress there. Definitely not going anywhere, ill figure this out n get past it one way or another. Thanks for the support brotha!

[IliekFude]

Still lifting, just busy.
Went to doc ended up finding out i had 150 over 96 blood pressure but when they fixed the cuff it was 140 over 80 so that was comforting.
Anyway, stressed to shit lately but hangin in there.

anyway had some benchin nothing special
had some back stuff nothin special
today i got up at 4:45 n had a 5am deadlift workout. nothin serious 405 for 10 singles and 1 single with 495 then had to run to deal with a speeding ticket.
wrist is killing me for some reason. probably barbell curling 175 for reps the other day. an excercise i try to stay away from.
anyway im bout 270.
peace.

[Hidngod]

Holy Crap! Curling 175, that's great.

[matt1990]

Barbell Curling 175 :eek2: You know, you amaze me man, because everytime I come in here to see how your doing. You always seem to say "nothing to serious today" and then blow me away with some hellacious numbers.

Nice DLing by the way. I hope your stress level comes down a bit and you can get back on track bro!

Stay Strong and Have Faith,


MatT~

[IliekFude]

thanks guys, i appreciate all of ya stoppin in.

[kook]

Curl Beast!

[oldlifter50]

I hear ya with the stress stuff man. Only thing we can do is keep plugging away and finds ways to reduce the stress.
Great curling there man we do not see many guys doing over 135 on barbell curls.

[IronSlade]

Yeah, bb curls for 175, no big deal.. RIGHT. Thats pretty impressive stuff there. But I am with you, heavy BB curls always kill my wrists. I avoid them because of it, even all strapped up, it still hurts. I think some people are just that way.

Just relax and de-stress. Easier said than dun thou, I know.

[Lumberjack5.0]

Oh hey there. I'm game for that race to a 405 bench. Are you engaging in better lifting through chemistry?

[IliekFude]

Not yet man, soon probably. As soon as i just stall out completely probably.
Lifting with chef boyardee right now.

[GTLifter]

Can't go wrong with Chef Boyardee bro.


You end up moving to NH?

[Lumberjack5.0]

Lifting with chef boyardee right now.

That could probably fall under the umbrella of chemistry :rofl:

[oldlifter50]

That could probably fall under the umbrella of chemistry :rofl:


Why am I thinking of Wierd Science....

[itsallgenetics]

hey bro was that 175 long bar curl?

[IliekFude]

itsallgenetics - yeah. 45lb olympic bar with a 45 n 2 10's on each side. wish i hadnt done it. my right wrist is just now getting over the pain haha.
got 3 or 4 clean reps with no sway then had to bust out a bit of body english to bang out a solid 6.

LJ - lol ya probably with all the shit in there for sure.

GT - not yet, in a few months tho. its a for sure thing, just gettin out shit in order and we're outtie.

[matt1990]

You stay at er man and let us know how those injuries are doing and how your progressing brotha!
'
Were here for yeah bro,



MatT~

[IliekFude]

Wrist is doing okay. Thought it mighta been a fracture for a bit there. Still maybe, not really sure - feels ok tho. Got an xray appointment tuesday. Im just fallin apart haha.

Anyway, had a back rep day today. Nothin special:
nice full upperbody dynamic warmup
seated rows
seated pulldowns
db shrugs
side raises

Wrist did okay, ached a little after the pulldowns so i didnt go after any kinda curling motions today. Hopefully it wont be an issue with bench day. Debating on whether to bench monday or wait until the xray. I know what the smart choice is obviously.. but we'll see how it goes.

Olivia n i had my lil sis stop over for Halloween last nite. Lotta target density in an apartment complex hehe. Not too many candy givers tho kinda dissapointing. But, Olivia and i got 9 buildings each with 4-6 floors worth of cardio all stairs - out of it so that was good i suppose hehe. Then went for some iced cream n back home for candy checkin and the sis got picked up and Olivia n i had a nice lil cuddly hallows eve ;).

[Hidngod]

Wrist is doing okay. Thought it mighta been a fracture for a bit there. Still maybe, not really sure - feels ok tho. Got an xray appointment tuesday. Im just fallin apart haha.

Anyway, had a back rep day today. Nothin special:
nice full upperbody dynamic warmup
seated rows
seated pulldowns
db shrugs
side raises

Wrist did okay, ached a little after the pulldowns so i didnt go after any kinda curling motions today. Hopefully it wont be an issue with bench day. Debating on whether to bench monday or wait until the xray. I know what the smart choice is obviously.. but we'll see how it goes.

Olivia n i had my lil sis stop over for Halloween last nite. Lotta target density in an apartment complex hehe. Not too many candy givers tho kinda dissapointing. But, Olivia and i got 9 buildings each with 4-6 floors worth of cardio all stairs - out of it so that was good i suppose hehe. Then some iced cream n candy checkin and the sis got picked up and Olivia n i had a nice lil cuddly hallows eve ;).
Awwww. All these cute stories. I wanna borrow someone's kid.

[matt1990]

NIce relaxed day bro...That's what you needed...You thought of changing up your trainin a bit to tend to those injuries?

MatT~

[IliekFude]

hey guys, im still here and lifting when i can.
i finally got my Back mri done and we found i have 2 bulging discs, 3 or 4 degenerating discs and 2 discs with "nodes" and "protrusions". i had to go to the doctor yesterday for an emergency pain killing shot because i twisted wrong putting my clothes and couldnt not stand up or pivot my hips as in walking until just now about 30+ hours later.
i am in very rough shape and have been ordered not to go back to any work at all including light duty because - get this - its not even safe for me to sit. so i lay or stand/walk alternating to stay pain free.
my follow up is monday and i assume some form of rehab or pressure relieving surgery is comming up.
the good news is my boss from the job i was injured at is a great guy and my good friend and promised me when i am healed i have a job waiting and even if i cant do my old job he has a desk job or anything that the doc will allow me to do - he will find for me to do so i can stay working.
he will also write a recommendation and facilitate me transfering to newhampshires branch since i can no longer afford to stay in mass due to my lowered work comp wages.
my lawyer says i will be likely filing for social security disability status over this because of the "out of the blue" episodes of being unable to move or walk properly from the back and because of the ongoing degenerative - almost arthritic nature of my knee injury.
at least my future is secure that i will have a job of some sorts.
i am lifting as i can without pain and staying in decent shape. my blood pressure has gone down and i am healthier in general - not so top notch mentally dealing with all of this but i will make it no worries. it is a speed bump and it only makes you stronger.

on a positive note i have an engagement ring on the way and olivia will soon be my fiance' and very soon after that we will be getting married. i am very happy about this and for once feel as tho i have a foundation supporting me from beneath and something to build on and a reason to give life my all regardless whats thrown at me. she has saved my life and is the most important and life changing thing god has thrown at me. i trust her with my life and trust that she loves me more than life itself and i can honestly say i feel the same for her. i am truly blessed to have such an angel to wake up to and have come home to me every day.

say a few words for me and us if you get a minute and are feeling it.

thanks guys take care stay strong work hard when you can and be thankful for every small thing you have that some dont.

peace friends.

[Hidngod]

hey guys, im still here and lifting when i can.
i finally got my Back mri done and we found i have 2 bulging discs, 3 or 4 degenerating discs and 2 discs with "nodes" and "protrusions". i had to go to the doctor yesterday for an emergency pain killing shot because i twisted wrong putting my clothes and couldnt not stand up or pivot my hips as in walking until just now about 30+ hours later.
i am in very rough shape and have been ordered not to go back to any work at all including light duty because - get this - its not even safe for me to sit. so i lay or stand/walk alternating to stay pain free.
my follow up is monday and i assume some form of rehab or pressure relieving surgery is comming up.
the good news is my boss from the job i was injured at is a great guy and my good friend and promised me when i am healed i have a job waiting and even if i cant do my old job he has a desk job or anything that the doc will allow me to do - he will find for me to do so i can stay working.
he will also write a recommendation and facilitate me transfering to newhampshires branch since i can no longer afford to stay in mass due to my lowered work comp wages.
my lawyer says i will be likely filing for social security disability status over this because of the "out of the blue" episodes of being unable to move or walk properly from the back and because of the ongoing degenerative - almost arthritic nature of my knee injury.
at least my future is secure that i will have a job of some sorts.
i am lifting as i can without pain and staying in decent shape. my blood pressure has gone down and i am healthier in general - not so top notch mentally dealing with all of this but i will make it no worries. it is a speed bump and it only makes you stronger.

on a positive note i have an engagement ring on the way and olivia will soon be my fiance' and very soon after that we will be getting married. i am very happy about this and for once feel as tho i have a foundation supporting me from beneath and something to build on and a reason to give life my all regardless whats thrown at me. she has saved my life and is the most important and life changing thing god has thrown at me. i trust her with my life and trust that she loves me more than life itself and i can honestly say i feel the same for her. i am truly blessed to have such an angel to wake up to and have come home to me every day.

say a few words for me and us if you get a minute and are feeling it.

thanks guys take care stay strong work hard when you can and be thankful for every small thing you have that some dont.

peace friends.

First of, that's fukking fantasstic, about Olivia. I could see she is a peach, and that she has a good influence on you. I'm happy for ya man.

About the other stuff. Sorry to hear about the spine issues. Everyone I know with back issues tellme what a pain it is. Get the rest & do the physio. Have faith that your life is worth working for & it'll help you get through it.
It sounds like your head is in the right place, but I must warn you, from experience with my best friend. Do not let your ego get the better of you. Don't rush back to work, or don't be ashamed to ask for help when/if you need it. My friend was a "proud man", and he paid for his pride by exacerbating his injuries.
Heal up & don't be a stranger here. Even if you can't train right now, your knowledge and suggestions help people.

[Lumberjack5.0]

Wow -- quite a mixed bag in this post :)

First off, I've been wondering about you and how you've been (nothing gay, so don't get too excited). Just wanted to let you know that.

I like to see your 'glass half full' mentality regarding yoru prognosis. We all choose whether or not to be happy in a given situation. You have chosen well.

Congrats on the impending nuptials :) My condolences to Olivia :rofl:

PS I bet you could still out-deadlift me.

[matt1990]

I'll keep you in my prayers brotha! I'm glad your going to get married and you have one fanatastic, along with indescribable girl who is supporting you 100% of the way! I hope you get on your feet soon enough and get back here asap bro!

Take care and heal up mah man!

MatT~

[IliekFude]

Thanks for the ongoing support guys we don't kn ow each other face to face but I consider all of you close friends and value your council.
Hidn you r right ill try to stay vocal here its weird but I get kinda embarassed or depressed to be here when um not lifting which obviously is silly.
And lj as far as deads I hit 545 for a triple with no pain a few days ago roflmao... Stupid I know but let's keep it quiet. I have to be careful and not let my pain meds fool me into thinking I can do what I can't or shouldn't me even if it feels like I can. Its very tough because lifting became my life basically and saved me from jail or worse I'm sure. I can't imagine not having it.
If it comes down to it - I plan on coaching or training mostly and training whatever I vag healthily. Once my brother and I open our athletic training compound I will be in heaven I'm sure.
Take care guys ill try to get on more for sure - its silly to be afraid of logging in simply because I don't have a P.R. To post lol...
Have a good one guys - me n Olivia can get thru anything so no worries.

[IliekFude]

Still here still liftin when my back/knee lets me.
Havent posted a buncha workouts but today had a floor press day after a bit of a layoff from tks giving prep n the days involved in the tksgiving trip.
Been doin some DB benching at various inclines for 5-10 reps lately for my bench days and hammering my front delts as best i can. Anyway heres what got done today:

close grip floor press topped out at 325x4 - i can live with that i guess, i dont think i have a 4 rep floor pr hehe..
hit some band pressdowns for a bunch
hit some front 45 plate raises for a few sets of 20
few sets of 20 bb curls with the bar for opposing blood flow

-still weighing about 275-280


On a side note: Olivia and i will be getting up at 4:45 am 3-4 days a week because i suggested it as a solution to lack of lifting time and energy - and agreed to go along with her to help with motivation and companionship so that she can find the time and energy to get some cardio and lifting in. Her work commute gets her home so late and tired that i dont blame her for not wanting to do anything but curl up next to me n fall asleep watching a show or two. We start monday so hopefully she'll be posting again soon.
I plan on using the time for extra workouts and a bit of treadmill or elyptical as well to help keep bloat down and recovery abilities up. The xtra workouts will most likely be rehabilitation stuff for my back and knee and varying types of heavy ab and oblique work as well as just plain filling in gaps of whatever small groups i dont get to hit during my regular sessions.
Im pretty excited to get started and very excited and hopefull that this way of training will mesh with her daily life and allow her to remain consistent without burning out.

On another note, im getting an IPHONE monday - cant f'ing wait. Been drooling over one for weeks now. SOOOOOO FN FIRED UP!

[Big Sky Guy]

Like the AM plan! I love it when my wife is in the gym with me...whether we are lifting together or not.

[Hidngod]

That's great, getting up together. It really makes it sooo much easier when you are both on the same page.
Good for you guys. :coolred::hi5:

[matt1990]

Glad to see you back at brohah!!!! Keep going and looks like everything is gradually working out for yah!

God Bless bro!

MatT~

[IliekFude]

Thx guys - woke up n did about 45min of some cardio and weighted abs with Olivia. Was a lil tough getn up but okay when I got rollin.
Hopefully be rockin my IPhone in a few hours.
Peace-

[Blut Wump]

Congrats to the two of you on finding a joint solution to fitting in working with working out. I've really struggled these past few months with getting home too knackered or too hungry to get into the gym or finding that I had no energy when I did press myself into lifting.

You'll find the days hard-going for a while after a morning session but you'll acclimatize. Good luck and don't either of you let the other one slide. :)

I got a 32G iPod Touch a few months ago. I love it. I'm usually near to a Wi-Fi point and don't use my phone much so couldn't justify getting into a phone contract. You won't regret getting one.

[IliekFude]

Sup guys!?
Im still here, still liftin. Had alot of doc appointments and nonsense keeping me busy. We got rid our internet and half our channels as well as the home phone bundle, things are tight right now.
Luckily i have my iphone so i can still post now n then when my fat fingers dont aggrivate me to the point of throwing it (ala now).

So been lifting. Today i had another bench session. First full range barbell bench in a while since i tried backing off of it because of the left shoulder pain. Unfortunately it reared its head today but i backed off against my usually poor judgement suprisingly hehe.

anyway...
Flat bb bench with 1/2" pipe foam around the middle of the bar for .. moral support...? All reps nice n slow and controlled eccentric with a powerful concentric concentrating on groove and leg drive and getting the feel of bb benching again.

315x2
325x2
335x2.5

i am ok with this since i have been away from full range for a while. my low end power is great but ive lost some of my top end since ive been working on raw strength mostly which is fine with me for now.

db seated militaries 75s x8 (left rotator shit the bed n started barking so i switched to plate raises(

45# plate raises x20 x20 x20

band pressdowns x30 x30 x30

that was about it.

not sure what im weighing but im leaning up, face very noticeably and still maintaining my strength (not counting bb bench which is a neuro forgetfullness kinda thing imo, it'll come back)

see ya soon. i try to workout when my back and knee dont have me walking around half cocked like an old man in pain.

stay strong guys!

[Lumberjack5.0]

Good to see ya, fude.

[Big Sky Guy]

Glad your keeping at it!

[Hidngod]

Glad to see you're hangin in there. Keep at it, man.

[IliekFude]

Yep I'll be hangin around til they pry the iron outta my cold dead fingers... Bubleeb dat!

[Hidngod]

Yep I'll be hangin around til they pry the iron outta my cold dead fingers... Bubleeb dat!

Atta boy!
It's funny. I spent about 1 1/2 weeks at work removing light fixtures from the ceiling. A lot of overhead work, hand twisting, marrettes, screwdrivers, etc. My carpal tunnel has acted up big time. Hand are just a zinging.
Yet I can still pull 425 without dropping it. And my C.T. is easing off. I think lifting is actually good for you.

[oldlifter50]

Man some tough stuff for you to face now. Just remember our credo, "that which does not kill you only makes you stronger." Main thing find some good medical physical type help to counsel you on exercises. With the new fiance you will need a healthy body and mind.
We can offer up some prayers, offerings, and sacrifice a few virgins for you. Now get healthy again man.
Gotta find some virgins.

[IliekFude]

Thanks fellas! LOL O.L.50... If ya can't find a virgin I suppose a few goats or non-pagan slaves will work in a pinch!
Gona hit some rack pulls probly 2moro for reps and some low back rehabn core work so I'll update yas afterwards. Cya then brothers.

Hey.. How bout dem fukn bruins huh?! Any fans? Man they got me lovin hockey again I'm tellin ya. Good stuff.

[IliekFude]

Rackpulls below knees
405x5
455x3
500x1
525x1
550x1
600xbarely missed lockin shoulders back

Lots of reverse hypers between sets and in warmup - helped alot

[IliekFude]

Well it's the day after my heavy rack pulls and my back feels better than it has in a long time. I'm certain it's due to my idea of rev. hypers in the warmup n between sets to decompress n get fluid into my banged up discs. I'm very excited about this. Last time I deadlifted a week or 2 ago I had to go to the emergency clinic for a toradol shot bcuz I couldn't stand up I hurt so bad.
Say some words for me guys, I really hope this keeps working n helping.

[Hidngod]

Well it's the day after my heavy rack pulls and my back feels better than it has in a long time. I'm certain it's due to my idea of rev. hypers in the warmup n between sets to decompress n get fluid into my banged up discs. I'm very excited about this. Last time I deadlifted a week or 2 ago I had to go to the emergency clinic for a toradol shot bcuz I couldn't stand up I hurt so bad.
Say some words for me guys, I really hope this keeps working n helping.

As long as some of us have been doing this stuff, it's still a learning experience. Either learning something new, or relearning.
+++++++++++++++++++++

[IliekFude]

For sure, thx bud.

[oldlifter50]

Good work especially mixing the rev hypers in there. Good way to flush out lots of crud from the back.

Still trying to find virgins, back when I lived in Montana had the wolly alternative. :naughty:

[Lumberjack5.0]

Do you have a reverse hyper, or are they improvised? If so, how?

I got a foam roller and I swear it's been dipped in holy water or something. I can't believe how much better it makes me feel. I think RH's would really round out my back rehab,

FUck you for still outpulling me. How's that for words, fuckface? :rofl:

[IliekFude]

There's a pro roller reverse hyper at my pops house he dropped like 2 grand on it for my lucky ass brother so I use it every chance I get.
Foam rollers r nice too I agree. Mines named olivia. It works great.
P.s. Whatchu gona do when the fudamaniac's bench runs wild on u brother?! If yr that crushed over the dead I might just do ya a mental favor n keep future bench pr's on the DL. Wouldn't want u havin a total breakdown on me now. Gotta keep hope alive haha.

[IliekFude]

Well I finally bit the bullet n hit up the doc about my nagging left rotator n she decided to sched n mri n some rehab so at least I'll know what exactly it is - how bad - n how to rehab it for good.
Wrist is all healed up btw incase I never mentioned it. No break - feelin good.
Gona bench in a loose open back cut 1 ply poly as a crutch til the shoulders good again. I'll mix on some floor n possibly rev band and pin presses - top end training n restricted or supported r.o.m. being the theme for now.

[oldlifter50]

All my best to you with the doc man. Sounds like you will do what is needed to heal.

[Hidngod]

Well I finally bit the bullet n hit up the doc about my nagging left rotator n she decided to sched n mri n some rehab so at least I'll know what exactly it is - how bad - n how to rehab it for good.
Wrist is all healed up btw incase I never mentioned it. No break - feelin good.
Gona bench in a loose open back cut 1 ply poly as a crutch til the shoulders good again. I'll mix on some floor n possibly rev band and pin presses - top end training n restricted or supported r.o.m. being the theme for now.

Good luck, man. I just finished up my last session of physio on my right rotator cuff. It's nice to be pain freeeeee. Just gotta get some strength back, now.

[IliekFude]

Benched today
Wore a loose 1ply with a cut back for protection
Did a good long delt n cuff warmup
-Got up to 185 raw n felt pain so I armored up
-loose shirt on: 225 x3x3 275x3
(startd hurting bad so I moved to palms facing db bench)
-70sx5 80sx5 90sx5 100sx5 110sx5 115sx3(pain so stopped there)

Plate front raise
-45x20 x20x20
<super set with:>
rope pressdowns
-like 4 sets of 30 set at maybe 5th pinhole

Weighed 272 today

[kook]

strong work man, hope you get all these injuries sorted out.
you ever move to nh? or still planing on it?

bruins are killing it! went to a game a bit ago, i did not know that chara is a f'in 7' tall beast!

[IliekFude]

Im tryin kook for sure. This rotator is a real bitch. Im trying to keep it healthy but still train but its tougher n tougher. Im waiting on the MRI but im guessing ive been dealing with an impingement which usually results in wearing a hole into yr cuff. Hopefully mines not that bad but ill update you guys when its done.
FUCK YEAH THE B'S ARE BACK! kickin ass n takin names mang.
Havent moved to NH, we bit the bullet n r sticking thru the rest of our lease and getting our creadit improved (as always) and just saving our dough and looking for options so we dont jump into anything.
If all goes well we'll likely be just buying a house up that way and hopefully not be renting anymore.
Housing market seems to be quite buyer friendly right now - providing you can get the financing tho.
Your staying pretty damn strong yrself kid, keep it up mang. We def hafta get a session one of these days.
Where you working out at mostly now?
My lil bros home til the 10th and then back for spring break but itd be cool to get in on a session with u n yr crew for sure.

[oldlifter50]

Nice work considering the injuries. Just wondering about your warmups. BDR does face pulls with a band. I do chest pulls on lat pulldown with wide hand placement. BDR uses purple mini band I use light weight. Either way great warmup to the chest, shoulders, and lats. Then I do my rotator series after this.
Keep up the work, 2009 will be bigger and better.

[IliekFude]

Heyas OL50
Basically b4 EVERY upperbody workout I do a band warmup for all delta tris n bis and some db cuff work and I warm up my abs n obliques as well as low back b4 any low body stuff. I like a nice east pump going along with a sweat b4 I even start my lifting.

[Ulter]

FUDE!!!

[IliekFude]

The man the myth the legend boss!

[IliekFude]

got up nice n early with my babes n did some cardio n back work

12min treadmill at 10incline & 3.5speed
Dynamic upperbody warmup with minibands
-seated close grip rows
5 sets of the usual
-seated closegrip pulldowns
Bout 4 sets at 14 plates
-curls
Bout 5 sets of hammer n regular db curls ending on the 40s
-Pressdowns for rehab n balance
Bout 100 reps straight with 4 plates

That's it today - lettin that cuff heal
Weighing 272 n sportin 19s
Peace

[matt1990]

Looking good bro! Hows that back injury going? I know you had something along the lines of that or a spinal injury. At least i thought lol.

Training is looking solid and consistent man! Awesome job all around!

Stay Strong & Have Faith,


MatT~

[IliekFude]

it is what it is man.
i have 3 bulging and/or protruding discs in my lower back, a left cuff injury thats being mri'd and diagnosed tomoro, and a degrading right meniscus and mcl with quadriceps tendinosis(microtears) with rounding of the medial horn.
But im working around what i can and staying healthy the best i can.
Im hoping the cuff injury isnt serious but we're thinking its an impingement thats finally worn a decent size hole in the cuff... mri will show for sure. ill keep yas updated
take care n stay strong n healthy guys.
enjoy the hollidays. i should be back posting tomoro with some bench and mri results.
probly do some limited range bench like floor press with a 1ply loose poly shirt on for safety.

[Hidngod]

:biggthumpup: Glad to see you back being, regular like.
++++++++++++++ for tomorrow's consultation.

[P Bo]

You've been missed around here Fude! Glad you are back posting. Good luck with the MRI on your wing....post up the results as soon as you get 'em k?

[IliekFude]

thanks guys

-DB floorpress
80s 6 Sets of 10
-DB frontraise
25s 3 sets of 12
-rope pressdowns
4 plates for 3 or 4 sets of 30

No pain - sweet
MRI is in a few hours so I'll let ya know

[oldlifter50]

Hope all is well with the MRI.
Glad no pain from the workout, that is a good sign of tissue restoration.

Have a Happy New Year and I wish you the best with the recovery. I will be watching.

[IliekFude]

Thanks OL, much appreciated. Happy new year to you n the rest of yas!

[IliekFude]

MRI is done n in the network - waitin on a radiologist to analyze n call with the results. Hopefully it's not too bad.
Planning on hitting some heavy rack pulls tomoro after a long warmup including tons of lighter reverse hypers like last time n if the back agrees with me n behaves I'll slay some weight n c ya here to fill y'all in. Over n out for now.
Feelin more positive by the day. I start class at UTI automotive school the 26th n I am beyond fired up. I cannot wait to get started on a better career and one that I enjoy as a hobby as well. Very excited, things seem to be comming together for me and olivia lately. Were happier than ever and I plan on doing everything in my power to keep that run going and improve my life in any way I can while I deal with these injuries.
Keep yr heads up guys!

[P Bo]

MRI is done n in the network - waitin on a radiologist to analyze n call with the results. Hopefully it's not too bad.
Planning on hitting some heavy rack pulls tomoro after a long warmup including tons of lighter reverse hypers like last time n if the back agrees with me n behaves I'll slay some weight n c ya here to fill y'all in. Over n out for now.
Feelin more positive by the day. I start class at UTI automotive school the 26th n I am beyond fired up. I cannot wait to get started on a better career and one that I enjoy as a hobby as well. Very excited, things seem to be comming together for me and olivia lately. Were happier than ever and I plan on doing everything in my power to keep that run going and improve my life in any way I can while I deal with these injuries.
Keep yr heads up guys!

Fantastic news! Look at you grabbing the bull by the horns in all areas of your life. I betcha Olivia is pretty pumped and excited for you huh?

Looks like someone is going to be having a solid 2009 :)

[IliekFude]

Yep, gotta do somethin cant just tread water ya only live once right?

Welp the reverse hypers did the trick again. Deadlifts without pain, fucking awesome!

Rack pulls below the knees #2 pin
545 x1 x1 x1 (last 2 lockouts were a little shaky but i hitched em up)
I did lots of reverse hypers before my deads, maybe 5 or so sets with 80lbs nothing serious just looking for the disc lubrication/vaccuum effect.
Also did hanging knee raises alternating front and side to side for abs and obliques maybe 3 sets of 15 before my deads as part of my dynamic warmup.

Was running late so called it after that. My brother benched with me today so we had to share the bar as well so i let him go first and i was running late by the time i finished warming up and pulling.

Anyway, very happy with the weight and lack of pain. Hopefully ive found the key to working around my back. Seems ole' Lou always ends up being right one way or another.

[Big Sky Guy]

Outstanding on the UTI...turn a passion into $$$

[IliekFude]

Thanks bud. I feel more positive n all around optimistic than I have in years. Very pumped about UTI.

[Hidngod]

Happy New Year, Fude. I hope you & Olivia have a Healthy, and Prosperous year.
The best careers are always ones that are close to your passsions in life. You'll love it.

[IliekFude]

Still here, still lifting. Dealing with my shoulder, MRI showed Severe tendonitis to the rotator.
This on top of the rest has me in pain alot but i am working around it and rehabbing what i can.
Still limited to what i can do with this shoulder as far as bench goes and mostly that is limited range of motion stuff.

Today i did floor dumbell press
worked up to and ended at :
80s x15 x15 x15 nice n slow with a pause at lockout

seated military overhead db press :
50s x10 x10 x10 (started tweakin a bit - kept it moderate)

rope pressdowns:
4 plates x lots - for blood flow and prehab

---------

hopped on the tread and did a mile at a 6.5 incline to keep working on my cardio health which needs help.

i am steadilly feeling healthier and healthier as i continue the cardio. it really does help in many aspects of daily life.

peace guys!

Check out my thread on phys. therapist schools where i ask for advice and suggestions on certificate programs.

Thanks, have a good one.

[oldlifter50]

Man your keep going forward attitude is something I salute. You have the respect of this old coot. Hope you can get it to heal and really make some gains. Will check out the thread on the schools.

[IliekFude]

Thanks alot for the words OL50. Ya this is just an Internet forum but you guys make a helluva support group and all of your encouragent and advice is inspiration gold for mr when the going is tough.
All the best to u fellas n ladies.

[IliekFude]

Felt pretty good today so i hit some speed front squats off a low box and some speed deads off the floor. Fast pace between sets for conditioning.

Did a mile on the tread with my girl this morning b4 heading to my friends house for the speed work
1 mile at 3.5 speed and 6.0 incline

Speed front squats off a 14" box:
6 sets of 3 @ 185lbs for speed - 30 sec rest between sets

Speed pulls off the floor:
6 sets of 2 @ 355 for speed - 30 secs rest between sets and a pause between each rep.

Lots of reverse hypers @ 80lbs for sets of 15 before and between sets and excercises for disc health and lubrication.

Feeling healthier - less achey and more light on my feet as the cardio progresses.
Feeling good.
Bout 265lbs today.

Bone scan on my spine tomorrow morning at the orthopedist, ill let ya know how it goes.
Peace doodz

[CK]

Hope all goes well with the bone scan.

[Hidngod]

265, that's down about 30 lbs isn't it? Good work.

[Big Sky Guy]

Cardio does tremendous things for the whole bod doesn't it!

[IliekFude]

Got up with my babe for some morning couples cardio. She did great on the treadmill kicked ass and did some abs.
I did the low rider laid back bike machine while she did hers. Got a decent sweat goin n did 2 miles. Im noticing that the more i do cardio and sweat that thruout the day i no longer seem to have a sweating problem at all. I am dry as a bone. Its great. I hope it keeps up and i plan on keeping up with the cardio.
Ill be up early again tomoro with my girl hittin the tread or bike again. It kills our stress and makes us feel great all day and kickstarts our energy.

[oldlifter50]

Looks like you are discovering the benefits of cardio. Now you will also find out the joy of sweat.

[P Bo]

Great work on the cardio FUDE...doesn't seem like such hard work when you have that hottie of yours to look at huh? Fingers crossed for your bone scan.....

[IliekFude]

Ya for sure big machine, were really keeping ourselves motivated.

Treads were taken again this morning so I biked 2 miles again while my babes hit the eliptical and abs.

Gona do some barbell floorpress 2 Moro b4 I head to a doc appointment and after morning cardio if wifey is up for it.

Take care guys.

[IliekFude]

Sup guys been a while- finances prepping to move no internet n inuries kept me away but I'll try n post a but from the phone here when I can. Were mving the 15th - much cheaper like 500$ cheaper but VERY nice n 40min closer to my babes work n family as well as the school I'm starting in fall for auto tech so a no brainer move for us. Weighing 295, solid weight - best I've looked at 295 by far IMO. Arms r only at 20" cold tho. Their so damn long they don't wana grow.
Anyway I had a huge post done n the phone shit the bed on me n i lost it so lemme be brief.

Seated straight up dumbell overhead presses
50s x12 x12
75s x10 x10 x10 x10 last set supersetted into 5 more reps with the 50s n hit absolute failure.

Standing alternating 1 arm front delt db raises
30s x12ea.
35s x10ea.
40s x10ea.
45s x10ea.

Standing rope tricep pressdowns. I do these so that the motion is like a Tate press where I press down n seperate my hands pressing outward at the end hammering the inner tricep. I do em nice n controlled too no leaning crap or leveraging into it. Big pet peeve there.. Anyway..
5th pin x15 x15
6th pin x15 x15

Outtie like fiiiiiiiiiiiiiiiiiiiiiive G's ... UUHH!

[Lumberjack5.0]

Good to see you, bud :)

[IliekFude]

Also how about them bruins huh? Man I'm lovin it. What a team we've got right now.
N please excuse any spelling mishaps that r sure to come. 295lbs n a touchscreen phone keyboard = "fatspeak". That's copyrighted by the way. I just invented it. Pow! Just like that, shootin from the hip - zaney - kookie even. I'm foe hire if you need a slogan or all around hip guy to standaround in a public setting to draw attention to your business.


LJ- good to see u to brotha! Still here I see, you still doin the 1 month on n 1 month off training scheme? Ohhhhhhh boy I'm on a roll...

[IliekFude]

Figured id throw two current shots up. No pump, fresh off the couch!

Be kind, im uhh.. bulking i guess would best describe what im doing. "Seefood" diet i guess.
297lbs or there abouts n a pair of 20s cold.
P.S. i dont have black fingernail polish on, my brain decided i should shut my truck door then reach into the jam for something i forgot to grab (probably food) and the door closed fully on my middle and ring ringer. i actually had to use the handle n open the door to get my fingers out lol. im honestly suprised ive never really broken a bone even through all the crazy shit my bodies endured, must be all that milk.

[P Bo]

FUDE....seriously, welcome back bro. Hope you get back to posting more once life settles down!

[IliekFude]

thx bigmac! glad 2 b back. hope ill be around more often indeed.

[Lumberjack5.0]

LOLZ -- that didnt last long, phucker. I'm much prettier than before -- down to 250 and the stomach is flat. i'm gonna fuck around and bench 455 while lean -- tren and prop are on the way :hi5:

[Hidngod]

Hey little fella.
How you & the Mrs?
I'm glad to see you're going for a trade. It's us tradesman that make the world go around. Or should I say, we fix the things that make the world go 'round.
Don't be a stranger.

[IliekFude]

LJ- haha you know I kid homeslice! 250 n throwin up 455 AND pretty? FFS... Git it son.

Hidn- me n the lady as far as our relationship, are excellent. Life has thrown us some curveballs and she's stood there right next to me with both barrels in our face n she doesn't flinch. After this move things will really ease up for us and we are very much looking forward to it. She really does make my life worth living. Thanks for asking. Yeah as far as auto tech goes I've never had that feellng that I'd quite found my spot in this circus but I finally have and I'm beyond fired up to get started. I'm not getn any younger!
No regrets tho, we r the sum of our life experiences n I've had many n lord knows where I'd be if I hadn't found my love for the iron. I'm pretty confident lifting has saved my life n def don't wana think where I'd be without it.
I'm out for today ill c you guys on back day.

[Hidngod]

LJ- haha you know I kid homeslice! 250 n throwin up 455 AND pretty? FFS... Git it son.

Hidn- me n the lady as far as our relationship, are excellent. Life has thrown us some curveballs and she's stood there right next to me with both barrels in our face n she doesn't flinch. After this move things will really ease up for us and we are very much looking forward to it. She really does make my life worth living. Thanks for asking. Yeah as far as auto tech goes I've never had that feellng that I'd quite found my spot in this circus but I finally have and I'm beyond fired up to get started. I'm not getn any younger!
No regrets tho, we r the sum of our life experiences n I've had many n lord knows where I'd be if I hadn't found my love for the iron. I'm pretty confident lifting has saved my life n def don't wana think where I'd be without it.
I'm out for today ill c you guys on back day.

I feel ya, bro.

Have a good one

[IliekFude]

Hit a quick lat and ab sesh' today before work.
Went like..

Seated low row machine with close grip attachment
-Worked up to and did the stack (20 plates) for 4 sets of 13 nice n strict
-1 set of 25 @ pin 15.
(Its a precor icarian multi station pulldown/row/curl/gay machine since im sure yr all curious. The stack is yr standard 300lbs pulldown machine stack. Loked it up today cuz i got curious.)

Situps with feet anchored
-4 sets of 10 with a 50lb db cradled at my neck areai

Thats all i had time for today, gona rack pull saturday or sunday. After that day adjustment ill be pretty much following a lifting scheme like:
monday- dead or squat variant, an assistance movement or two and abs optional
weds- push
friday- the rest of my back, abs optional


Weighed 299 today, i ate all f'n day tho so im sure i had a nice sodium bloat goin.

[Blut Wump]

I was beginning to think we could archive this old thread but someone seems to have resurrected it. :)

Welcome back, Fude. You're looking good. Are we getting Olivia back, too?

[IliekFude]

Possibly she's been doin cardio mostly. We r both limited to our phones for net til we move so probly after the move in a week or two for her as her non 3g phiZzle can't hang with the speed of my iphizzle so it's a losin battle there.

[IliekFude]

BRUINS - FLAMES GAME 1 TONIGHT BABY WOOOOOOOOOOOOO!

Round.. Two.. FIGHT!

[P Bo]

Great avi FUDE...thick as f$ck!

[IliekFude]

thx, i was worried ppl would think i stretched it sideways (i didnt). it kinda looks it. suprised myself ill admit hehe.

[dirty~d~]

Flames? What are you smoking?? :lol:

Glad you're back big guy!

[Hidngod]

What's that T-shirt say? Hudson Hawk?????

[IliekFude]

Flames? What are you smoking?? :lol:

Glad you're back big guy!

Finally lmao a fan. I know I'm just shittin around seein if anyones even paying attention to the Bs or hockey.

Nah seriously I have no idea why I wrote flames I think I was watchin hilights or somethin.

[IliekFude]

What's that T-shirt say? Hudson Hawk?????

I wish! Killer movie. It says Hudson recreation.

[IliekFude]

Rack pulls over at pop's house today (back started to tweak slightly at the peak set so i dropped it n repped it too bad too cuz i had 600+ easy.. what can ya do tho...)
-495x3
-545x3
-405x10

BB Shrugs
315x20 x20 x20
405x10 (needed the straps here, grip was done)

DB side raises
30s x15
45s x10 x10 x10

Weighed myself on a digital scale today, actually 2 digi's. The first one i thought was broke cuz it kept saying EEE - EEE - EEE everytime i tried it. Then i used the newer one with some kinda electric bodyfat test (they dont work for shit fyi) at my dads house that my step mom bought for their crazy diets n PADOW! 302lbs. So i guess the first scale didnt go past 299 n that was the problem.. in otherwords i pwned my first scale lol... gotta say pwning a scale n having to upgrade felt better than having to buy a new set of 45's when you get too strong for yr weights.
You guys that have known me since i got here know ive been chasing 300lbs for a LONG time n today i finally confirmed it. Huge day for me.
Thats it, gotta run to work. Peace n Chicken Grease!

[Hidngod]

:coolred:
Congrats on the 3 bills, Tiny. Tell ya what. I'll give you 35 more. I wanna get down to 200.

[IliekFude]

Sold!

[dirty~d~]

Did someone say 300?

http://www.starstore.com/acatalog/300-leonidas-poster-l.jpg

Congratulations on hitting your desired weight! :drinkbuds:

[IliekFude]

Thx! Now the targets 325 :).

[Lumberjack5.0]

Way to go, buffet-buster.

[IliekFude]

Thx bud!
Should b benchin tomoro, had a rough Saturday I got a sudden migraine workn on a rusted lugnut on my girls car n got what I thought was a runny nose, went to work - headache got worse n when I got home I looked at the tissue b I guess it had been blood the whole time. Anyway I went to the ER nxt day cuz headache hot worse. CT scan was clean so the doc wanted to do a lumbar puncture to be sure no blood in my cerebral fluid. Man that was a brutal ordeal, my discs r so calcified from my injuries that it took forever to get thru n poke the sack n get to the fluid. Basically a long thin needle goes between yr spinal discs n cerebral fluid drains n they test that. Anyway that came back clean so apparently I just got a migraine from straining n not breathing properly (held it too long) n they let me go after some morphine n dilaudid. Gooooooood times ;).
Anyway should be good to go tomoro so well see how the head feels under some pressure.
My lifting threads r like an orthopedic training manual now eh? Always somethin LOL..

[oldlifter50]

You really know how to have fun on a weekend.

Glad it was nothing serious. With all this flu thing going around you did the right thing.

[P Bo]

My lifting threads r like an orthopedic training manual now eh? Always somethin LOL..

This is what makes your log fun - all the sidebar entertainment to go with your lifting.

Glad you are alright FUDE.....just remember to breathe so you don't eff yourself up again. Keep it simple. LOL.

[IliekFude]

using my newfound breathing techniques i safely had a bench type session today: n so on n so forth!;

OL: Yeah man i figure that was half of why he was so adamant about immediately suggesting a LP - because of all the nutballs going to the ER every time their eyes water or their nose runs... Its a nuthouse man people in masks seperated from the rest in there 24-7 freakin out thinkin their on deaths door because they sneezed funny.

Those of you whove followed me for a bit know that i decided my front delts were holding me back and that flat benching so much was killing me so ive been sticking with the overhead stuff lately and my front delts r startin to pop n the weights gradually goin up. How it translates to my bench remains to be seen. Freaks like Kara can train all overhead n then flat bench like 400 in a shirt so maybe it'll do me some good. Most of the top dogs have a hefty overhead for sure so i figure i sure as hell better start findin one!

Seated upright db overheads (i move in 10 days so ill find a gym with db's bigger than 75lbs n the timing will be perfect as ill just about be ready to move up to 80's or 85's. Soon id be very happy to rep the 100's overhead for a few sets of a few at least).
75x10x10x10x10x10-superset-50x8

Rope pressdowns
moderate weight (between #4-6 pin on my crossover machine) - 4-5 sets

Standing alt db front raise
25sx15
30sx12
35sx10
40sx10

Still 300 after bein sick n layin in bed for a day or two lettin my back de-tenderize after playin pin cushion. That lumbar puncture just drains you man, cant explain it. I guess because he took 4 vials of fluid outta my spine had somethin to do with it but i wasnt expectin the fatigue.

[Hidngod]

U got some strong delts there, boyo.
Keep it up.

[IliekFude]

Well according to my girls cuz's analog scale that I zero'd - I'm 310 so who know what I really am but whatever it is it's over 300 so I'm diggin it.

[IliekFude]

Seated low rows
Stackx12 x12 x12 x20

Seated pulldown close grip
Pin15 x10 10 10

Db side raise
25x15 30x12 35x12 40x12

Steady at 305 n 20"s

[IliekFude]

Racks
Worked up to 575x2 good enuf after my near-hemorage last wk

Shrugs BB
225x20 315x20 405x12 405x10

Quick day

[IliekFude]

I benched flat today for the first time in at least 3-4 months. I've been doin only overhead db with 75s.
Flat db bench:
100sx8
115sx8
120sx8x6
100sx8

I'm happy with it bcuz of the layoff, I guess bringing up yr overhead alone really can bring up or at least maintain yr flat.

Plate front raise:
45x12
35+25x12
35+35x10x10

Rope pressdowns (spreading apart at bottom as many reps as possible)
120lbsx30x25
110x20x15

Weighing 295 - moving the last 3 days or so has been brutal work and been tough to eat like I should but we r in n settled now n I should gain that back no prob.

[IliekFude]

yep, 305 n lovin it.
its funny man.. im always in the way at work n shit. a 305lb lifter in a small kitchen isnt a popular person, they deal with it tho. or else they know i would crush my enemies - see them driven before me - and hear the lamentation of their women...
i was walkin thru the 4'+ wide hallway and somehow knocked the phone off the left wall with my shoulder while some old fart delivery driver was on it. phone hits the ground n the speaker button gets pressed somehow - he's just talkin away not realizing it for a good 30 seconds with his back to me n the phone so i just kept walkin as his convo was broadcast for all. i laughed so hard man..

Lats later today maybe, sore as fock - from bench, movin and the usual discs n right knee.

[IliekFude]

Man ill tell ya, nothin like a 5' tall chick deadliftin 250kg to kick ya in the ass.....
YouTube - Aneta Florczyk - deadlift 250 kg (http://www.youtube.com/watch?v=_6C1zKLPjN4&NR=1)

[IliekFude]

Was supposed to be lats n xtra back work today but i threw box squats in on a whim, havent done them in .. i dont even remember .. squatting at all - been months n months bcuz of my knee n back. Felt okay today tho n suprised myself.

Legal depth box squats
worked up to a fairly easy 405x1 n called it quits - i wana let my pathways condition and shatter it easilly nxt time and didnt wana tweak anything.
DB rows - havent done these in years - seriously
115s for 3-4 sets of 8-10 nice n proper
lat raise machine love this fn thing, king for side delts imo
stack for 3-4 sets of 10-12

thats it, knee n back feel good - we'll c how my quads feel tomorrow im anticipating some pain after the lag between last time squatting.

peace n chickn grease yo

[P Bo]

Thanks for posting that vid of Aneta...I was reading one of her recent SWM comp stats and she is insane.

Glad you back and knees are feeling good....way to play it smart and not set yourself back by jumping into stupid weight.

[IliekFude]

Ya no doubt, the freaks they have commin outta the old eastern bloc countries never cease to amaze.

Thanks for posting that vid of Aneta...I was reading one of her recent SWM comp stats and she is insane.

Glad you back and knees are feeling good....way to play it smart and not set yourself back by jumping into stupid weight.

[Lumberjack5.0]

Nice job on taking 'er easy. It's the right thing to do sometimes.

[Hidngod]

Man ill tell ya, nothin like a 5' tall chick deadliftin 250kg to kick ya in the ass.....
YouTube - Aneta Florczyk - deadlift 250 kg (http://www.youtube.com/watch?v=_6C1zKLPjN4&NR=1)

She DLs more than I. :(
Gotta find that drawing board, again.

Nice ta see ya back at it, Fude. When I need an insane inspiration, I come in here.

[IliekFude]

thx guys,
ya hidn i hear you, no matter how hard we train n for how long theres always gona be some chick somewhere that'll put all of us to shame it seems lol...

[P Bo]

thx guys,
ya hidn i hear you, no matter how hard we train n for how long theres always gona be some chick somewhere that'll put all of us to shame it seems lol...

Tremendous.

Curious as to what her cycle(s) look like.

[Big Sky Guy]

Ya gotta love "taking it easy and building back up" when it's a 405 box squat. Glad you are on the mend!

[Lumberjack5.0]

I'm pretty sure that there are 110-pound 12-year-olds in China who DL more than me.

[IliekFude]

Hey we may not b able to out deadlift em but at least we can still pick em up n 1 arm row the shit out of em!

[claire]

Was supposed to be lats n xtra back work today but i threw box squats in on a whim, havent done them in .. i dont even remember .. squatting at all - been months n months bcuz of my knee n back. Felt okay today tho n suprised myself.

Legal depth box squats
worked up to a fairly easy 405x1 n called it quits - i wana let my pathways condition and shatter it easilly nxt time and didnt wana tweak anything.
DB rows - havent done these in years - seriously
115s for 3-4 sets of 8-10 nice n proper
lat raise machine love this fn thing, king for side delts imo
stack for 3-4 sets of 10-12

thats it, knee n back feel good - we'll c how my quads feel tomorrow im anticipating some pain after the lag between last time squatting.

peace n chickn grease yo

Great to hear your knee and back are recovering. 405lb is awesome for your first time squatting in months :cheer:

[oldlifter50]

Glad to hear you are feeling better, now to increase the volume and intensity.

[IliekFude]

Yup yup. Moving witout help last few days beat me up n with the workouts I felt a lil overtraining flu commin on so that's y things have been lax on volume n % of max but I'm feelin good now b rdy to notch it up. Also I'm shocked that my back n knee aren't barkin today after the squat so soon after racks, a very good sign.

Some form of pressing tomoro, probly db flat again or seated db presses for heavy sets of 5 then some rep work on flat db n a tricep movement n some high rep front felt prehab.

[Mr. Pelham]

here's a thread on the power shrug with some good variations and examples...it's how I just found out about it..

http://www.afboard.com/forum/fitness-training/32701-power-shrug-appreciation-thread.html

[IliekFude]

Thx mang.

I guess I'm still a bit drained from the lumbar puncture, moving and a week of being back to heavy lifting again all on top of eachother. So I took it easy today.
Repped the 115s for a few flat db sets
Repped rope pressdown n spreads for a few semi hi rep sets n bugged out - di di mau
Felt very drained n my left shoulder tendinitis was to the point that it was clearly triggering my Golgi apperati in that shoulder/arm and so it lagged or gave out so I hit the ropes like I said n jet. Rest n ice etc n lots of food n I'll be back when I'm top notch in a few days or so.
Found some PL friendly gyms to chk out nearby too - im pumped.
One has a team.
Headn to Manch community college to start up my auto tech schooling tomoro n get all registered then an interview - part time driver for a good friends 'rents supply trucking biz. Then probly some more shopping/unpacking.
Cyall when I c ya. 300+lbs steady.

[Hidngod]

I needed a translating dictionary to read that, bro. :grin:

Yeah, ice ice, baby.

Is the schooling full time, 7 - 3?

[IliekFude]

Haven't chosen a schedule yet waiting on job status first.

[P Bo]

I needed a translating dictionary to read that, bro. :grin:

Yeah, ice ice, baby.

Is the schooling full time, 7 - 3?

Now, I may have missed some things in the translation, but what I understood from FUDE was: lifted some kinda heavy stuff, body parts started hurting, ended workout. FUDE is this correct?

Make sure you update the details of your new gym once you find a new 'home'.

When are you supposed to start school?

[matt1990]

I'm glad to see you progressing forward after that injury bro! Its good to see you hittin the iron again and your still STRONG AS HELL!!! KTS BROTHER KTS!!!!

MatT~

[IliekFude]

10-4 bigmac!

Got my first set of facet block cortico shots in my low back today. Basically 6 lumbar punctures simultaneously, sucked. 3 on each side 6 pins placed in using live xray then syringes attached 1 by 1 n the shots go in after lidocaine. In 7-10 days I should have less pain in my injured discs. Hope so, it sucks. Supposed to rest 48-72 hrs. Cya then.

[SaiBoT-NeMeSiS]

Good luck man. nice journal!

[Hidngod]

And?
What's the word on the schooling?
How's the training gonna be after that procedure?

[IliekFude]

Hey guys, Hidn school starts august. Finishin up my paperwork n fin-aid. The procedure went ok today I felt normal enough (like the shots had spread out finally so no pressure) to train. What better (n possibly dumber) comeback test than rack pulls for a max with my brother while he's at pops for summer...
Worked up w triples below the knee - usual spot, slayed 605x2 n barely missed 645- just couldn't quite finish fuckin the bar.
Hit some bb shrugs 315x20 405x10 315x20 315x20
Jumped on the reverse hyper between almost every set of the above with 120 for sets of 20 letting it stretch and decompress my discs as far as I was comfortable on the down swing.
And my back felt great. I put the fear of injury in the corner n went balls out n the back kept it's mouth shut. Very happy. I realize corticos however r a temp fix so I must use the pain free time I have to learn n rehab my discs.
298lbs - a good day

[oldlifter50]

Tough procedure hope it all works out for ya. Some good work there with the shrugs and rev hypers. Sounds like you used some good sense with the weight for the back problems.

[P Bo]

Glad to see you back in action FUDE...don't be fucking slaying shit and slamming your nuts against the wall so quick. I know its fun, but rest up a bit. I know I am a hypocrite. But meh, since I won't listen to my own advcie, maybe you will.

[IliekFude]

I hear ya, I'm not using a psych b4 max's or anything. Nice n calm liftin proper no salts n bar nurling headbutts yet. No pain or anything either so very suprised n happy about that. Def don't plan on takn 1 step ahead n 2 back by bustin myself up. Just getn back to 100% gradually.
That one day box squatting filled my quads right back up tho, muscle memory is nuts.
Actually I did have one annoying ass occurance.. Tightening my belt b4 each rack had my left shoulder tendinitis flaring worse than it does on bench day. Really friggin rediculous. MRI says ITIS but it feels like torn to shreds... Whatever. Hopefully a more proactive approach with anti's n ice/heat.
Anyway think I'll boxsquat heavy this week n give the deads a break. Overheads is all I'll be able to do for bench until my shoulders in line.
Welp I'm passin out here so nite folks.

[oldlifter50]

Everyone psychs differently. I watched a guy in one meet who did the stomping screaming bit. He bombed. Watch Ed Coan, he would approach the bar with quiet and mental psyching. No wasted energy. Myself I am using the deal from the book 10 Minute Toughness. I take a centering breath, have a performance statement for each lift and do it.

Good luck with the shoulder. At my age Icy/Hot is like an exotic perfume.

[IliekFude]

ya im getting to be known for smelling like blue or pink heat lately, i was in a wii bowling league a while back n cleared a room because supposedly all of their eyes were burning n watering.. buncha mary's.

as far as psych, i dont use it on purpose in training. i take it out of my head the second it tries to creep in because getting pumped up too often can be more draining than actual physical movement n it drains u mentally as well as physically so i save that shit for when i absolutely must get a 1rm very rarely or if a cars laying on somebody i care about.

[IliekFude]

felt beat up n tired today
did overheads but it was at a slight incline so not really overheads but much higher than incline... we'll call these - bitch ass overheads.. yeah that fits.

bitch ass overheads:
90s for a buncha sets of 8-10

front plate raise:
a range of combos for sets of 10-20

rope pressdowns:
weight for lots of reps n sets

still 300lbs. even superman has off days.

[Mr. Pelham]

felt beat up n tired today
did overheads but it was at a slight incline so not really overheads but much higher than incline... we'll call these - bitch ass overheads.. yeah that fits.

bitch ass overheads:
90s for a buncha sets of 8-10

front plate raise:
a range of combos for sets of 10-20

rope pressdowns:
weight for lots of reps n sets

still 300lbs. even superman has off days.interesting that you'd put a little tricep with the shoulders. I've never really thought of that at all...

also, what variations of the front plate raises are you doing?

[IliekFude]

ya its my pressing day so you'll see all kindsa presses done on that day.
today i went in feelin weak so i decided to bite the bullet n train overheads which r a big weakpoint for me.
as far as plate raise variations i just meant that i start with a 45 n stack plates together in different combos (that i can hold) and work up anywhere up to 2-45plates stacked for sets of 10-12 or higher reps with the lighter stuff if im feeling weaker or hurtn.

[IliekFude]

Welp I'm a dad!
Olivia brought our double pawed blue eyed tigerstriped baby home a few hrs ago. He warmed right up to us n ate n got active right off which ya don't usually c til a day or so. Brave lil punk. I'll take a pic when hes awake.
We named him Bruin :).

[P Bo]

What kind of kid did you get?

[IliekFude]

This kind (hes on a mission to slowly digest me).

[IliekFude]

Box squatted again n did some back / side delts / bis

Box squats - little lower this week, maybe 1.5-2" lower
worked up to 405x1 little easier even tho it was lower this time
-stopped there, no safetys n no spotters also my right knee was actin THE FUCK UP bad

db rows
100s for like 5 sets of 10 nice n perfect

lateral raise machine (love this, did i mention that?!)
stack for 4-5 sets of 10-12

db hammer curls
worked up to sets of 8-10 with the 65's

thats it, took forever to do just this - was draggin ass today. had a busy day, drivin all over the place takin care of logistical errands.
still somewhere between 295-305

When i got home, i saw that Bruin had been workin with the scratchin post / speed bag (mouse on a string) furiously. He had a good pump/sweat goin. Ill be posting his workouts here too as best i can. He's weighin a stout 8.7lbs n currently bulking hardcore. He meows "GEEE EEEF AAYYCH!" all the time.


Also, in closing, there were no 80 year old balls swinging around the locker room so it was a good day all in all.

[Hidngod]

What are those boxes made of? Just 3/4" plywood? Any internal bracing?

[IliekFude]

Ya pretty much. May be a center "rafter" if u will, but I duno. There is in mine, mine r 2x6 box n center piece with 3/4" top layment.
I had my doubts about their box so I set the safeties as high as they go so I wouldn't end up sittng on the floor with 405 on me if it broke.
I'll be bringing or donating my own nxt time.

[IliekFude]

got a referral from the pain management center for a bone n joint specialist to take a look at the condition of my knee and i may end up getting the same injections in my knee sometime soon. im ok with this, its shit right now. maybe a scope if needed due to particles n shit floatin around in there. it still sticks at times when trying to straighten it so i imagine this is the case.
also got a referral from my primary care doc to an ortho for my shoulder issues so that'll get sorted out as well.
good news imo.
cya next day or two for some pressing then later in the weak some sort of deads for lighter or moderate weight focusing on speed or deficit pulls im thinking using bands.
laters~

[Logan]

atta boy great box squats. way to work through the pain.

[P Bo]

got a referral from the pain management center for a bone n joint specialist to take a look at the condition of my knee and i may end up getting the same injections in my knee sometime soon. im ok with this, its shit right now. maybe a scope if needed due to particles n shit floatin around in there. it still sticks at times when trying to straighten it so i imagine this is the case.
also got a referral from my primary care doc to an ortho for my shoulder issues so that'll get sorted out as well.
good news imo.
cya next day or two for some pressing then later in the weak some sort of deads for lighter or moderate weight focusing on speed or deficit pulls im thinking using bands.
laters~

Wow you are all Humpty Dumpty FUDE. At least you are seeing the right docs to get you squared away.

Nice box squattin' too BTW.

[IliekFude]

Thanks guys. Ya bigmac once ya get hurt n get around 30 things can breakdown fast. That's y I'm taking it easy lately n slowly workn back. That knee literally had me afraid it was just gona completely let go during squats. If the pain doesn't slow u down the fear does. I'm focusing on overcomming these roadbumps without making anything worse. It's tough but i plan on lifting for life and I have some healing and then preventative steps to take to allow that n I'll do whatever it takes as long as it takes.

[oldlifter50]

Toughest part is being patient and healing. We are by nature aggressive creatures and drive forward sometimes when we should not.

Wait til you hit 50 plus and heal up.

[IliekFude]

I hear ya OL 100% n that's y I follow yr log. Because I have huge respect for what yr doing and especially because you are still progressing. So rock on man, hopefully I make it that long and can lift with as much purpose.

[IliekFude]

today was fast paced. Gym was crowded n I felt claustrophobic.

Db flat bench palms facing closegrip
Workd up to 120s for sets of 8-10 (high as they go sadly)

Rolling exts n tates alternated
Workd up to 65s for sets of 10-12

Rope pressdowns
6pin for sets of 20-25

Think I'll be keepin my afboard activity to my log exclusively for now. Too much fuckin drama round here for my taste.

Outtie

302lbs

[IliekFude]

Did deads from the floor today. First time in geez.. nearly a year id say. Havent been able to pull from the floor much at all since i hurt my back and not at all for a while now. Apparently the facet block spine procedure helped because i did ok today, we'll see how i feel tomorrow so far so good.

Conventional deads (hate golds gyms octaganal plates, gotta just line up n pray yr in the right spot for leverage)
500x2
550x1 little hitch but strong lockout after that

felt better n more "solid" if ya get my meaning - than i thought i would. no sharp pains or anything.

BB shrugs
225x25
315x20
405x10
405x10
365x15

Abs

[MR.cashcream]

Workd up to 120s for sets of 8-10 (high as they go sadly)

Damn only 120's...that blows. Ehh...save the heavy work for the bench then right?

And octagonal plates? That just sounds weird...I've never seen em before. Keep pullin strong!

[SaiBoT-NeMeSiS]

Those octagonal plates suck, the gym where I workout has those and it's fucking annoying having to reset them after each rep, terrible for getting another injury, be careful.

[Hidngod]

Jeeez! You haven't pulled from the floor in nearly a year, an dyou totally blow my max outa the water. :(
Glad to see you're getting your joint issues under control. I had a buddy getting those pieces of flotsam floating around in his knee, like.

[Logan]

Sick work. Thats rough with those stupid plates. Your either an inch away from your shins or an inch deep in your shins it sucks. Keep it up.