Better late than never

Discussion in 'Training Logs' started by jtrem, Mar 20, 2012.

  1. jtrem

    jtrem Active Member

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    pullups 5 x 6 reps - really happy with this superset with incline db 60 (highest weight at this particular gym) x 5 x 6

    bunch of rehab

    8 min elliptical

    20 min ice

    Overall, very happy with the seemingly easy workout.
     
  2. jtrem

    jtrem Active Member

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    worked out sat and today...rehabbed today, elliptical 10 mins

    doctor tomorrow morning!
     
  3. jtrem

    jtrem Active Member

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    No surgery, pretty damn happy. Took x-rays and everything looks to be in place. Just have to strengthen the ankle now.
     
  4. jtrem

    jtrem Active Member

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    did some arms and rehabbed ... coming close to running, prob 2 more weeks...after that have to get serious.
     
  5. jtrem

    jtrem Active Member

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    great rehab day, a lot of jumping and such, improving!

    12 min elliptical
    15 min ice
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Here's a balance training progression you can use.

    Floor → Foam pad → Air-filled disk → Rocker board → Wobble board

    [​IMG]
     
  7. jtrem

    jtrem Active Member

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    That's awesome Ceaze, thanks. I've already been doing floor/foam pad with eyes open and eyes closed...Air Filled disk scares me a bit, but i'll prob try in the near future. I got the pt to give me a lot of great stuff.

    It's crazy how much harder eyes closed is. Thanks again!
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  9. jtrem

    jtrem Active Member

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    I really do appreciate it, thank you.
     
  10. jtrem

    jtrem Active Member

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    bench 225 5 x 5 yesterday ...rehab today
     
  11. jtrem

    jtrem Active Member

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    sadly trying to make it 5 days eating perfectly clean, 1/1 right now.

    great lift today, solid rehab

    closegrip bp - bar x 15 , 135 x 10, 165 x 10, 185 x 6, 205 x 6, 215 x 6
    skullcrushers - 25s x 10, 25s + 10, 25s + 15
    bb curls - 65 x 10 , 75 x 10, 85 x 10
    preacher curls - 15s x 10, 20s x 10, 25s x 10
    bird dogs 2 sets
    ab pulldowns - 2 sets
    ball crunches - 3 sets
     
    Last edited: Aug 27, 2013
  12. jtrem

    jtrem Active Member

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    quick chest day, rehab, ice

    5 min elliptical
    bb bench - bar x 20 , 135 x 10, 155 x 6, 185 x 6, 205 x 6, 225 x 5, 235 x 4 (ass came up)
    dips - 15,12,12
    push ups - 20,20,15,15

    rehab
     
  13. jtrem

    jtrem Active Member

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    back day

    pull ups - shoulder width 10, wider 5, widest 4, wider 6, shoulder width 6
    tbar rows
    pull downs/bird dogs
    kneeling abs/over the head lats
    cables rows/rear delt
    ab pulldowns/ behind the head
     
  14. jtrem

    jtrem Active Member

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    did legs on sat and rehab

    today:chest
    bench: bar x 15, 135 x 10, 155 x 5, 185 x 5, 225 x 5, 235 x 5 all good reps
    db incline bench: 60 x 8, 65 x 8, 70 x 8
    dips: 12,10

    elliptical 10

    rehab
    ice 20
     
  15. jtrem

    jtrem Active Member

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    legs

    10 min elliptical
    one leg squats on left leg (like adam) / leg press w right leg (injured leg)
    adductor/abductor
    leg extensions/back extensions

    rehab
    ice 20

    just wrote the planned diet, changing lifting times, ready for the contest!
     
    Last edited: Sep 5, 2013
  16. jtrem

    jtrem Active Member

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    Had an awesome birthday weekend, drank/ate a ton. Time to get into the contest and kill it. I haven't run in 5 months due to the ankle, which is why I got so out of shape. Starting back on the real diet tomorrow and changing lifting times so I can devote more time to it.

    Drinking on 9/14,9/21, and then holidays, otherwise no go.

    Pics from today for contest:

    http://i6.photobucket.com/albums/y226/jtrem335/FrontRelax.jpeg
    http://i6.photobucket.com/albums/y226/jtrem335/SideRelax.jpeg
    http://i6.photobucket.com/albums/y226/jtrem335/FrontDoubleBi.jpeg
    http://i6.photobucket.com/albums/y226/jtrem335/BackDoubleBi.jpeg

    Previous from 5/12:
    http://i6.photobucket.com/albums/y226/jtrem335/FinalFront.jpg
    http://i6.photobucket.com/albums/y226/jtrem335/finalflex-1.jpg
    http://i6.photobucket.com/albums/y226/jtrem335/FinalBack.jpg


    Goal:

    Get stronger, be ready to run marathon in May, get better abs than last time! Will update with diet tomorrow.
     
  17. jtrem

    jtrem Active Member

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    Gogz informed me I don't even look like I lift, LOL i'd say that's an accurate assessment. Will change a lot over these next few months though.

    Diet plan on non workout days:

    2 eggs 4 whites
    1/2 cup oats
    1 tbsp pb

    1 can tuna
    2 oz wheat pasta
    1 tbsp olive oil
    broccoli

    7 oz chicken
    1/2 cup quinoa
    broccoli

    7 oz ground beef
    spinach
    1 tbsp italian dressing

    1 scoop protein, some meta, some creatine
    1 red apple

    Workout Days:
    2 eggs 4 whites
    1/2 cup oats
    1 tbsp pb

    1 can tuna
    2 oz wheat pasta
    1 tbsp olive oil
    broccoli

    7 oz chicken
    quinoa
    broccoli

    1 scoop protein
    1/2 cup oats
    pre workout drink

    1 scoop protein/meta/creatine

    7 oz red meat
    spinach
    italian dressing

    apple
     
  18. jtrem

    jtrem Active Member

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    4 sets incline barbell 8-12 --- 135 x 12/ 155 x 10 / 165 x 8 / 175 x 6/ 185 x 7, 135x4
    3 sets flat db 8-12 ---- 60 x 10 / 65 x 10 ... shoulder started to get annoyed
    3 sets fly machine 12-12 reps ---- 3 x 15 whoops!
    2 sets weighted dips ---- 25 lbs x 12 / 45 lbs x 10 / no weight x 15

    reverse crunches & decline crunches

    10 min elliptical

    rehab
    ice

    Overall really psyched to have that hardworking feel again, 2 days of perfect dieting, feelin good....F you gogzy.
     
  19. jtrem

    jtrem Active Member

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    leg day blah blah blah ran 150 meters consecutively pretty easy, rehabbed, ran some more...improving everyday, that's all that matters
     
  20. GOGZILLA

    GOGZILLA Double-Uranium Member

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    going to post pics in the contest thread for the finals just to embarass everyone :hs:
     
  21. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    just get one of these

    [y]_oq-pWNe1lw[/y]
     
  22. jtrem

    jtrem Active Member

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    god that would be awesome, I remember watching Giancarlo Stanton running on one of those in a Showtime series and thinking how sick that is.


    Had a weak back day on friday

    6 sets of 5 pull ups supersetting with chinups
    some rows

    saturday
    ran some stairs and rehabbed, ran a little

    cheated on food a little on friday, yesterday was a drunk shit show, gonna be better today, contest officially starts
     
  23. jtrem

    jtrem Active Member

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    Really good chest day

    bb bench 135 x 10, 185 x 3, 205 x 3, 225 x 5 x 5
    incline db bench 55 x 10, 60 x 10, 70 x 10
    db flies 25 x 12 x 3
    dips 45 x 10, 45 x 9, 13,10
    planks 3 sets each side
    rehab
     
  24. jtrem

    jtrem Active Member

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    weighed in at 197.8 and no leg muscle, so it's clearly all added fat to my upper body. Will take progress pics at the 1 month mark. I don't expect a ton of change to happen because I am eating a lot more (and cleaner) and trying to get muscle. Will re-evaluate on Oct 15.

    Had a good back day.

    Pullups: 10, 7, 5, 4, 3
    DB Rows: 65 x 12, 70 x 12, 75 x 12, 85 x 8 w straps
    Pulldowns: 3 x 12
    Cable Rows: 3 x 10
    Behind the head: 2 x 15
    leg raises/decline situps/ bird dogs 2 sets of each
    elliptical 12 minutes
     
  25. jtrem

    jtrem Active Member

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    did legs friday and shoulders/tris/bis sat
     

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