BMW1600's Extra Ordinary Infernal Log Machine

Discussion in 'Training Logs' started by Buzz Killington, Dec 13, 2007.

  1. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I am too lazy to keep a full log. This is going to be where I record PRs and crap.

    Dec. 13, 2007

    - 2 years out from second back surgery
    - 6'1" 195lbs, 32 inch waist

    Jan. 2008:
    - cortisone/lidocaine injection in AC joint, r. shoulder for chronic AC arthitis

    Jan. 2009:
    - started test cyp injections for low test

    Feb 19 2009

    211, BF probably 13%, 32 inch waist

    Mar. 31, 2009

    weight around 214, 33 inch waist, bf a little less

    May 2008

    weight to 217

    End of May/June started cut

    August: 207

    Feb 2010: 219

    end of Apr 2010: 226

    june 1 2010: 227

    nov. 2010: 216 cutting

    Jan. 2011 203 cutting

    May 2011: 227

    PRs I want to remember.

    - bench 275 April 10

    - incline 235 June 11

    - SLDLs 275x4x3/300x3 Jan 10

    - SOHP 185x1 June 10

    - Deads 455x1 oct 10/460x1 sumo May 11

    - Rack pull 515x1 oct 10

    - Squats 365x1 May 11 - front squats 225x2

    - Seated calf raises 315x10

    - standing calf raises 540 (max machine will hold) x whatever I feel like

    - chest supported rows 180x5x2 May 10

    - leg press 945x4 Oct 10



    goals addressed in log
     
    Last edited: Sep 30, 2011
  2. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    what the hell

    12/14/07

    ab/recover day

    stretches
    hanging 90 degree leg raises 3x10
    kneeling cable crunches 100/120/140x10
    seated ab machine (press) 100/110/130x10
    side bends 8x70, 5x60 (back is stiff), 5x60 at angles
    standing core work - rotate torso wth 55lb BB on shoulders, around 3 minutes
    misc. hanging leg raises at angles

    brisk walk 10 min at angle

    eat a lot
     
  3. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    12/15
    back and shoulders, hit heavy but I can't remember much
    standing face pulls 110x10 130x10 140x8
    lateral db raises 20x10 25x7 25x5 20x6
    bb shrugs 135x10 185x10 225x10 275x5 135x10
    t-bar rows 90x10 135x8 160x4 (PR)

    12/17
    leg day. back still a little sore, right knee a little sore, didn't go 100%
    squats bar x 10, 135x10, 185x6, 235x4, 135x10
    seated calf raises 180x20, 225x14, 270x8 (PR), 225x12, 225x10
    tibia (each leg solo) 50x10, 50x10, 75x10, 50x10
    leg press 270x10, 360x5, 360x5, 360x4
    super leg extension machine (I hate this because the resistance is non-linear) 175x10, 195x8, 175x10
    hip adduction/abduction (too lazy to remember, much better numbers though)
    glute machine stack x5, stack x5, stack x5

    three weeks ago I upped calories about 1000-1200 a day. three pounds heavier as of this morning.
     
    Last edited: Dec 17, 2007
  4. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    12/18

    biceps/general recovery
    shoulder still hurts enough to impede bicep work, but it felt better than it has

    warm up rotators with some rotations
    standing curl with ez curl bar 50x10, 70x8, 50x6
    mixed it up and tried the seated curl machine, 45x10, 70x8, 70x6 (changing resistance curve)
    hammer curls 27.5x20, 30x10, 35x8
    forearm curls 60lb BB 3x10
    reverse forearm curls 60lb bb 3 sets of 8
    forearm rotation (holding arm 90 degree angle static and twisting wrist) 30lb db 2 sets of 8

    12 minutes light cardio
     
  5. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    12/20

    195 this morning. :mad: abs + back + shoulders. shoulder is stiff today. MRI tonight. scared but I will be relieved to figure out what is going on. figured i'd fuck it up some more to give them something to look at.

    warm up shoulders
    lateral db raises 20x10 25x8 25x7
    t-bar row 90x10 135x8 170x3 (sloppy, so no PR) 135x6
    bb shrugs 135x10 225x10 275x8 225x8
    SDLs 135x5 185x5 185x5
    standing goods mornings 90x5 90x5 90x5

    hanging leg raises 3x10
    standing core work - rotate torso wth 65lb BB on shoulders, around 3 minutes
    weight bench leg raises - on bench with 15lb DB between feet 3x8
    side bends 60x10 75x8 75x8
    stretching/bicycle kicks
     
    Last edited: Dec 20, 2007
  6. Memor

    Memor Active Member

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    :rofl: excellent username change

    good luck with the goals
     
  7. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    MRI last night, took 30 minutes, and I fell asleep during the testing.

    Results next week :sad2:
     
  8. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    12/22

    Biceps/triceps

    warm up rotators
    db curl off an angled bench 40x10 45x5 40x8
    curl machine 70x8x2 70x6
    forearm work 60 lb BB - curls 3x10/reverse curls 3x8
    hammer curls 2x8x35
    forearm rotation 35x8x2

    cable pulldowns 110x10 140x10 190x5 (almost the stack :x:)
    kickbacks 30x10x3

    light ab work standing cable crunches 110x6 80x8 80x8 (fuck, back hurts)
    candlesticks and leg raises/stretching

    neck machine

    special emphasis on growing traps so I did bb shrugs off day: 135x10 220x10 220x10 135x10 (back)
     
  9. michael

    michael FLORIDA > *

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    name change? wtf.. you've been bmw1600 for so long :hs:
     
  10. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Not my idea.

    12/24 light cardio and fucking around

    12/26 shoulders - can't remember it all, my car broke down on the way home and I had a horrible day. Did extremely light cable fly work for pecs and I remembered why it was I stopped doing pecs - my shoulder felt like someone was stabbing it with heated knives.

    12/27 arms/abs. Forgot Ipod at home, without the Misfits I lose my focus and intensity :hs:

    db curl off an angled bench 40x10 45x5 40x8
    forearm work 60 lb BB - curls 3x10/reverse curls 3x8
    concentration curls 30x5x2
    hammer curls 27.5x10x2
    forearm rotation 30x8x2

    cable pulldowns 110x10 130x10 150x10
    kickbacks 30x10x2

    hanging leg raises 10x2
    hanging crunches lost count
    bench leg raise with 10lb db between feet - 10x1
    cable crunches 110x10 140x10x2

    light cardio 10 min

    Still stuck at 195 despite eating more. I guess I will just keep upping the calories.
     
    Last edited: Dec 27, 2007
  11. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    12/28

    deads 135x10 225x10 275x1 (total grip failure after 1, back still stiff, not pushing it) :rofl: 225x8
    SLDLs 135x10x2
    seated calf raise 225x10 270x10 225x10 225x10
    tibia 50x10 75x10 75x10 50x10 each leg
    leg press 270x10 360x10 410x10 360x10
    hip adduction/abduction didn't bother to note #s
    leg extension 135x10 155x10 175x10

    walking 8 min

    196 this AM. ate huge pile of eggs, english muffin, bowl of cheerios for breffus, stopped for a bacon/egg/cheese bagel at McDs after picking up my car :cool:
     
  12. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    12/30

    db curl off an angled bench 40x10 45x5 40x8
    forearm work BB - wrist curls 1x65x10 2x85x10; reverse wrist curls 3x50x10
    hammer curls 3x10x27.5
    forearm rotation 35x8x2

    22 minutes cardio

    196 pounds :mad:
     
  13. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    12/31

    Doctor's office report from MRI:

    - anterior glenoid labrum tear
    - superior glenohumeral ligament tear
    - possible subscapularis and supraspinutus tendon tears

    yay.

    Shoulder work will be essentially nil for a while.

    Happy New Year
    1/1/08

    abs/cardio/misc

    cable crunches 130x10 150x10 170x10
    seated crunches 130x10 140x10 150x10
    standing core work 60lb bb 3 min
    cable machine misc crunches
    raises bodyweightx10 holding 25 plate x10x2
    bench work, leg raises, bicycle kicks, leg raises with 10lb DBx10 15DBx10x2

    4 way neck machine

    hard cardio elliptical 30 min
    walk 5 min
     
    Last edited: Jan 2, 2008
  14. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    1/2/08

    light arms (they're hammered)

    curl off bench 40x6x2
    hammer curls 30x10x3
    misc light curls

    kickbacks 30x10x3

    moderate cardio elliptical 30 min
     
  15. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    1/4/08

    193.5 this morning :mad: getting very lean but not as mean :mad:

    Operation Fuck Those Legs Up Soldier

    leg press 270x10 360x10 360x10 405x10 450x10
    seated calf raise 225x14 225x14 270x14 295x10 (PR) 270x10
    superset with tibia 50x14 75x14 75x14 50xfailure
    hip adduction/abduction didn't bother to note #s but they are definitely higher 3x10each
    leg extension 175x10 stackx10 (felt it in my right knee so I backed off) 205x10
    glute kickback 3x5xstack (volume is low because this stresses my lower back)
    hamstring curls 125x10 100x10 100x10 (weight is low because this stresses my lower back)
    walk 5 min

    AM: protein pre-workout, zone perfect bar, giant pile of eggs and english muffin, another bar in the car. My metabolism has not been this high in 15 years.
     
    Last edited: Jan 4, 2008
  16. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    1/5/08
    biceps/triceps/abs
    can't remember, no real changes in weights/reps
    moderate cardio
    trained Mrs. for a while

    1/6/08
    196 pounds
    deadlift mania - thank you to my sponsor:

    [​IMG]
    elliptical 5 min warm up legs
    sumo DL 135x10 225x10 225x10 275x7 [PR] 275x5 225x10 [grip is shit, I had more in me, time for straps]
    straight leg deads [very fast] 135x10x3
    shrugs 135x10x3

    moderate cardio elliptical 10 min
     
  17. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    1/7/08

    198 this morning :bowdown:

    elliptical 30 min moderate-high intensity
    walk/run 5 min
    4 way neck
    tried abs, haha, they are fucked from deads yesterday
    back/ham stretches

    ordered straps online, gonna hit those fucking deads after I recover from yesterday
     
    Last edited: Jan 7, 2008
  18. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    1/9/08

    196

    gotta make an appointment with the orthapedic guy this AM.

    missing shoulders so I did a truncated shoulder workout

    lateral db raises 20x10 25x10 30x10 (form was not strict, I just wanted to try it)
    misc. fore/aft lateral raises with a 20lb db
    t-bar row light weight 90x10x3
    bb shrugs 135x10 225x10x3
    4 way neck

    abs
    hanging leg raises 3x10 way up there
    bicycle kicks
    standing abdominal cable crunches strict form 60x10 70x10x2
    one set kneeling cable crunches 160x10 (back hurts, fuck more than 1 set)
    70lb bb core twists c. 3-4 min

    moderate interval cardio 15 minutes
     
    Last edited: Jan 9, 2008
  19. TZ

    TZ Banned

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    get that grip stronger!
     
  20. evolude

    evolude OT Supporter

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    experienced lifters advise away from straps... esp 225 lbs. deads
     
  21. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    :squint:

    I'm running out of grip on 275, not 225 :p

    (one other concern I have, which I might as well amplify now, is that while I can hold the weight if I start to lose it I might royally fuck up my back in recovering it - which is why I want straps.) But I am interested in the "why" of no straps.
     
  22. Buzz Killington

    Buzz Killington nunc fortunatus sum

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  23. TZ

    TZ Banned

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    just to have a stronger grip, thats pretty much it. dont you wanna have big ass forearms and a strong as fuck grip , son?
     
  24. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I do a really intensive forearm workout (see above). I just don't focus on grip per se :o
     
  25. evolude

    evolude OT Supporter

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    supposedly static grip and grip strength is different

    you do forearm work but it's still failing... i was failing on 240 lbs. wg pulldowns/315 deads before using tyler grip for couple weeks... it's already helping

    sorry about the 225/275
     
    Last edited: Jan 9, 2008

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