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Posted: Thu Jan 20, 2011 11:51 pm
by islandboy90
really appreciate that
could be the weight gainer i guess, only been using it for about 2-3 days but i'm sipping it throughout the day. suppose it could fill my appetite
i've been doing a 1 on 2 off for the most part
but i didnt really do a light weight for the deload today
i'm going to florida to help a friend move over the weekend so that'll be two days off, i'll just have to try to eat enough clean food on a budget and re-do the deload monday
Q : should I still be trying to improve my EDT blocks on the deload? or keep it simple?
Posted: Fri Jan 21, 2011 9:19 am
by RobRegish
islandboy90 wrote:really appreciate that
could be the weight gainer i guess, only been using it for about 2-3 days but i'm sipping it throughout the day. suppose it could fill my appetite
i've been doing a 1 on 2 off for the most part
but i didnt really do a light weight for the deload today
i'm going to florida to help a friend move over the weekend so that'll be two days off, i'll just have to try to eat enough clean food on a budget and re-do the deload monday
Q : should I still be trying to improve my EDT blocks on the deload? or keep it simple?
A. Two things...
1. De-load means de-load. Don't turn it into a workout/heavier session than it needs to be. I know it's tempting but see it for what it is... tee'ing you up for the big 1RM day!
2. Depends upon whether you feel the urge. I know that's an intuitive thing, but listen to your body. It will tell you what to do. And it will never, NEVER steer you wrong... 
Posted: Sun Jan 23, 2011 3:15 pm
by islandboy90
alrightt
deload round 2
DELOAD
bench press 6 x 140 (front of left shoulder is popping....)
immediatly
pullovers 6 x 50
rest 5-10 min
squat 6 x 150
immediatly
stiff leg DL 6 x 150
rest 10 min
EDT Block 1
incline db butterfly 6 x 70
immediatly
seated row 6 x 90
rest 2 min
Set 2
same thing 6 reps each
rest 2 min
Set 3
same thing 5 reps
rest 2 min
Set 4
same 5 reps
rest 2 min
Set 5
same 4 reps
rest 2 min
Set 6
same 4 reps
total workout time 16 min
total reps
rest 10 min
EDT Block 2
romanian deadlifts 6 x 135
immediatly
BB lunges 6 x 115
rest 2 min
Set 2
same thing 6 rep
rest 2 min
Set 3
same thing 5 reps
rest 2 min
Set 4
same 5 reps
rest 2 min
Set 5
same thing 4 reps
rest 2 min
Set 6
same thing 4 reps
rest 5 min
static crunch weighted incline
10 sit ups with hold on last one for 15 seconds x 3
16 minutes = reps
beat as usual
curious bout shoulder popping
Posted: Sun Jan 23, 2011 3:17 pm
by islandboy90
made it all fairly easy, see how it goes on wednesday for new 1rm day
thanks rob
Posted: Wed Jan 26, 2011 7:46 pm
by islandboy90
1RM DAY
went well
shoulder held me back on bench pressing
1RM was 175lbs
^did it flat instead of incline, shoulder didnt bother me until around this point(still didnt hurt just pops, feels like ligament popping out of place)
squat 1RM 240lbs
deadlift 1RM 240lbs
must have made some strength gains because 240lbs is all the weight I have to use
pretty stoked about that
about perfect because I dont think I could have done 2 reps
PLAN FOR CONTINUING :
Going to continue doing stretches and exercises for rotator cuff and shoulders, and will just sub flat bench for incline
unless something goes wrnog or shoulder continues to pop I'm not going to take time off because I'm feeling good as long as I dont use incline
Posted: Wed Jan 26, 2011 9:16 pm
by islandboy90
for the record i weighed 175lbs this morning
Posted: Thu Jan 27, 2011 7:59 am
by beefcake66
For your shoulder, switching to incline from flat should help, less range of motion. If it's still popping you could try further limiting your range of motion... worse comes to worse switch to shoulder presses?
Posted: Sat Jan 29, 2011 1:07 pm
by islandboy90
GLP 1
50%x10, 54%x8, 61%x8, 66%x8, 73%x8, 78%x8
Bench Press
175 1rm
87.5 X 10, 94.5 X 8, 106.75 X 8, 115.5 X 8, 127.75 X 8, 136.5 X 8
3 min rest between sets
EDT Block
decline db press 6X70 , 6X70 , 4X70 , 4X70 , 3X70 , 3X70
seated cable rows 6X100 , 6X100 , 4X100 , 4X100 , 3X100 , 3X100
3 minutes rest between sets
Decline BB Bench Static Hold X 3 X 5-15 second holds
135X15sec
155X15sec
175X15sec
Posted: Mon Jan 31, 2011 7:49 pm
by islandboy90
GLP 1 Squat day
50%x10, 54%x8, 61%x8, 66%x8, 73%x8, 78%x8
Squat
240 1rm
120 X 10, 129.6 X 8, 146.4 X 8, 158.4 X 8, 175.2 X 8, 187.2 X 8
3 min rest between sets
EDT Block
romanian deadlift 6X140 , 6X140 , 4X140 , 4X140 , 3X140 , 3X140
leg sled alternative 6X115 , 6X115 , 4X115 , 4X115 , 3X115 , 3X115
3 minutes rest between sets
static hold ab crunch
3 sets 15 sec hold, 3 minutes rest between
set 1 75lbs
set 2 80lbs
set 3 80lbs
Posted: Thu Feb 03, 2011 7:27 pm
by islandboy90
GLP 2 Squat day
50%x10, 61%x8, 66%x6, 73%x6, 78%x6, 84%x6
Squat
240 1rm
120X10, 146.4X8, 158.4X6, 175.2X6, 187.2X6, 201.6X6
3 min rest between sets
EDT Block
romanian deadlift 7X140 , 7X140 , 5X140 , 5X140 , 4X140 , 4X140
leg sled alternative 7X115 , 7X115 , 5X115 , 5X115 , 4X115 , 4X115
3 minutes rest between sets
static hold ab crunch
3 sets 15 sec hold, 3 minutes rest between
set 1 80lbs
set 2 80lbs
set 3 80lbs
Posted: Fri Feb 04, 2011 6:08 pm
by islandboy90
GLP 3 bench
50%x10, 66%x8, 73%x6, 78%x4, 85%x4, 90%x4
Bench Press
175 1rm
87.5x10, 115x8, 127.75x6, 136.5x4, 148x4, 157.5x4
3 min rest between sets
EDT Block
decline db press 8X70 , 8X70 , 6X70 , 6X70 , 4X70 , 4X70
seated cable rows 6X110 , 6X110 , 4X110 , 4X110 , 4X110 , 4X110
3 minutes rest between sets
Decline BB Bench Static Hold X 3 X 5-15 second holds
180X15sec
180X15sec
180X15sec
Posted: Mon Feb 07, 2011 6:18 pm
by islandboy90
GLP 3 Squat day
50%x10, 66%x8, 73%x6, 78%x4, 85%x4, 90%x4
Squat
240 1rm
120x10, 158.4x8, 175x6, 187.2x4, 204x4, 216x4
3 min rest between sets
EDT Block
romanian deadlift 6X160 , 6X160 , 5X160 , 5X160 , 4X160 , 4X160
leg sled alternative 6X135 , 6X135 , 5X135 , 5X135 , 4X135 , 4X135
3 minutes rest between sets
static hold ab crunch
3 sets 20 sec hold, 3 minutes rest between
set 1 80lbs
set 2 80lbs
set 3 80lbs
Posted: Tue Feb 08, 2011 5:56 pm
by islandboy90
GLP 4 bench
50%x10, 73%x8, 78%x6, 85%x4, 90%x2, 97%x2
Bench Press
175 1rm
87.5x10, 125.75x8, 136.5x6, 148.7x4, 157.5x2, 169.75x2
3 min rest between sets
EDT Block
decline db press 8X70 , 8X70 , 7X70 , 7X70 , 5X70 , 5X70
seated cable rows 8X110 , 8X110 , 6X110 , 6X110 , 5X110 , 5X110
3 minutes rest between sets
Decline BB Bench Static Hold X 3 X 5-15 second holds
185X15sec
185X15sec
185X15sec
Posted: Thu Feb 10, 2011 6:28 pm
by islandboy90
GLP 4 Squat day
50%x10, 73%x8, 78%x6, 85%x4, 90%x2, 97%x2
Squat
240 1rm
120X10, 175.2x8, 187.2x6, 204x4, 216x2, 232.8x2
3 min rest between sets
EDT Block
romanian deadlift 6X165 , 6X165 , 4X165 , 4X165 , 3X165 , 3X165
leg sled alternative 6X140 , 6X140 , 4X140 , 4X140 , 3X140 , 3X140
3 minutes rest between sets
static hold ab crunch
3 sets 20 sec hold, 3 minutes rest between
set 1 85lbs
set 2 85lbs
set 3 85lbs