Training partner gone

So my training partner could not make it yesterday. I still pushed myself through the workout. I was not able to go as heavy on a few exercises… but I made up for it by completing more movements.

I did not sleep well last night. I kept tossing and turning. My elbow was driving me crazy. I have already iced it this morning and it is feeling much better.  Today is legs. I can’t wait. I just hope I have enough time to get everything in…

Fighting the Injuries and Pain

My right elbow is killing me. I have tricep tendonitis and it is getting out of control. Time to step up my rehab program. My elbow is extremely tender where the tricep tendon connects to the bone. I have been taking vitamin C, flax seed, and my joint boost pills 3 time per day. I am also icing my elbow every morning. I know this is affecting my tricep workouts. I just really hope it does not affect tomorrow’s chest workout. I tried benching during last thursday’s chest workout – and the pain was too intense.

Yesterday was an off day. Although – I am thinking of going back to a 5 day split. I really need to focus on my legs (by giving quads and hamstrings their own workouts). So I had a nice nap yesterday afternoon. But I had to stay up late last night. And I was up at 4:30 this morning. So the nap did not help much. I am fighting to stay awake as I type this. That is why I love my LIPO-6. I would never make it through the day without it!!!

Today I am going to hit back and biceps. Deadlifts, rows, incline curls… I can’t wait. I am going to tear it up.

Gym rant of the day: I love the guys that constantly bench press – and do nothing else. I see the same guys bench 3 times a week. They have been doing this for months. And as far as I can tell – their weights (or chest) have not increased. As a personal trainer… Is it my place to say something? Offer some needed advice? And how do you do that without coming off like an arrogant ‘know it all’? The other thing that bothers me are the smith squaters. These are the guys that load the smith machine to 405 pounds. Only to squat the weight a total of 6 inches. If they attempted to go to parallel – they would surely be crushed. Like Milo’s proclaims: “Partial reps equals Partial development.

Recovered and Ready to go

Friday’s chest workout went very well. I started again with decline dumbells and felt much stronger than last week. The 150’s went up a little easier. We only did 2 sets of flyes befoe hitting bench press. This week, we did some static holds on bench that were hard as hell. We started with 135, lowered the bar slowly until touching the top of the chest. Then raised the bar about 5 inches off the chest and held it there for five seconds (before pushing all the way back up). Try doing ten of those in a row! It was tough. We worked up to 225 before finishing with incline bench. Needless to say – my chest was very sore this weekend.

This weekend was good though. I feel like a got enough protein in throughout each day. And the extra hour of sleep helped. I am ready for triceps and shoulders today. My shoulders continue to grow – slowly. Right now, my new 5 day training split looks like this:

Monday: Triceps \ shoulders (including traps)

Tuesday: Quads \ Glutes

Wednesday: Back \ Biceps

Thursday: Hamstrings \ Abs

Friday: Chest \ Calves

My elbow is iced and ready for this aftrenoon. Friday it felt pretty good on the bench press – which was a surprise.

Can Barely Walk

I’m not even kidding…. I can barely get out of my chair. My legs are so sore, it feels like I tore every muscle. My hamstrings seem to feel fine – but my quads are throbbing with pain. Therefore, I am going to try and hit some more hamstrings today. I am thinking of hitting:

- Lying leg curls

- Stiff-Leg Dead Lifts

- Seated leg curls

I ended up training back and biceps yesterday. It was a decent workout. I was unable to do regular deadlift – my legs were just too tired. I am starting to notice my shoulders and traps growing nicely. I am so happy about that. My shoulders have always been a weak point for me. Right now – my biggest hurdle is sleep. I just can’t seem to find the time for it. I know this is affecting my recovery and focus in the gym.

Today I am going to get in some much needed cardio. Diet is on track – although last night I pigged out on some chinese food. I was out all night running errands and needed a protein fix. Oh well. Time to get up and stretch out the legs…

Needed Recovery

Tuesdays workout was excellant. I had a lot of pain in my right elbow. So, I did not hit triceps as hard as I should have. We switched out 2-hand, overhead tricep extensions for some really heavy dips. However, I absolutely destroyed my delts and traps. Monday night I did get all of my meals cooked (a week’s worth). So I am back on track!

Yesterday was legs. I felt strong and increased my reps on almost every set. I had to workout on my lunch break… so I did not get in as many movements as I would have liked. Like lunges… It was still very intense and my legs are a little sore already.

Today is a very much needed rest day. Instead of working out at 2:00, I will be heading home to get in a nap. Waking up every morning at 4:30 am catches up to me. A good 2 hour nap works wonders for me. Thursday will be back and biceps. I can’t wait. My weight is up two pounds (consistantly). I am looking fuller around my shoulders (which was the plan).

I need some recovery

Mann… There dont seem to be enough hours in my day. I am lacking some serious sleep and it is severely affecting my recovery. I can tell because I am extremly sore. I am barely walking from tuesday’s leg workout. People are laughing as I hobble around the office.

This weekend is my chance to catch up on some sleep. I am taking tomorrow off – 3 day weekend! I need it. I had plans to travel – but those fell apart. So it looks like I will have plenty of time to sleep and get all of those meals in.

Yesterday was back and biceps. It was a good workout. I went heavy on everything. My deadlifts are back to where they should be. I was able to pull 405 consistantly and safely. Today is chest and calves workout. I have not benched in a long time as I have been using dumbells. Time to get back under that bar.

Not Good Recovery

Well… I am coming back from a long weekend of no sleep. I only had about 3 hours of sleep from saturday to sunday (as I was visiting friends in Indianapolis). Regardless, I am ready for triceps and shoulders. My elbows have really been bothering me – so I iced them this morning. I will spend plenty of time warming them up before moving any heavy weight. My diet was back on track today – lots of protein. I have already hit about 150 grams by 2:00pm.

I have finished my NO-Xplode and I am ready to go. Be back tomorrow for a heavy leg day!

Workout Recovery after Labor Day

I tell ya, i been Busy, Busy, Busy…. That’s what has been happening lately. Monday was labor day – so I snuck my workout in before they closed at noon. Yesterday was legs. My right knee felt great. It was a brief workout. But I was happy with my squats. 405 felt pretty good. I was able to move the weight smoothly and made it just below parallel for 4 good reps. I accomplished this twice.

Today is a very needed off day. I will be hitting some abs on my lunch break. But this afternoon I am resting. I have been trying to catch up on my sleep whenever possible to maximize recovery. It is making a big difference.

Tomorrow is back and biceps. I have not deadlifted in two weeks – so I am excited to lift some heavy weight.

Recovering from Leg lifts

I killed my legs yesterday. It was another great workout. I warmed up with a high reps set of leg extensions (30 reps at 70 pounds) and lots of stretching. My right knee has been bothering me lately – so I took some extra time to warm-up. Time to Squat!!! 135 x 20, 275 x 16 (new PR), 315 x 12 (new PR), 405 x 3 (Improved from last week). Then it was time for the dreaded drop set.. 405 x 3, 315 x 5, 225 x6 – NO REST! I wanted to die. Next up was front squats (heels elevated): 135 x 16, 185 x 9, 225 x 6 (dropped to 135 for 6 more). We then did two sets of forward barbbell lunges (135 x 20). Time for lying leg curls… 110 x 15, 115 x 12, 120 x 10. Finally, we superset leg extensions with the lying down (galileo) leg press. We performed the leg press super slow (just like Milos suggests). Leg extensions were 150 x 15, then six super slow reps on the lying leg press. My legs were on fire and shaking like crazy.

Today is my due rest day. Instead of working out this afternoon – I will be taking a much needed nap. I have increased my daily protein intake slightly by incorporating half of a steak (with my noon meal). I am also going to schedule my meals around my workouts. So, since today is an off day… I am low carb’ing it. (I don’t need the extra carbs). I will also attempt to eat very few carbs on my other off days (saturday and sunday). Tomorrow is back and biceps. I have been getting 405 for 5 or 6 reps consistantly (on the deadlift). My goal for tomorrow is to deadlift 455 for at least 2 reps. Later…