15 replies to this topic

[Streetdawg]

Ok I am on the porch with the puppies right now after 12 wks of going heavy.I will train lite for about 4-5wks most likely. not all sets but for sure on legs.

I posted my top squat sets in my other thread I started on here & will post more on that one when I have info worth adding

I am in the process of changing some stuff around on my workouts so they may not look the same from one to the next. although that said I do 3 a week to cover the body. legs/back/chest &arms with assistance work on each depending on what I am doing.

wed 10-29-08 - core/back/calfs

decline ab board situps. board at 45 deg. I put the back legs up on a few boxes. the gym manager watches with concern again - he thinks I am a liability to the gym LOL
2 x15

back extensions
2x15
leg raises lying on back - feet as high as I can go. drop down slow
2 x15

GM's - lite- since I am recouping
135x10
185x10

lat pulldowns -wide grip
195x18
210x15
225x12

dbell shrugs
80'sx24
100's x 20
120's x 16

HS high row
270x18
360x15

seated calf raises - calves are a weak point now so need work
90x30
135x26
180x20

I felt like total dogshit! had not been in gym for 9days and energy is low right now. this will pass

SD

[MissKBuff]

Your energy will come right back, sounds like a good plan

[Streetdawg]

takes a bit MissKbuff after alot of weeks of really hitting it hard. but getting better than a week ago.

11-3-08 leg workout

back extensions 2x15

Squats -warmup sets
135x10
185x10

Box squats for speed - 2 inches below parallel. sit on box 1-2 seconds til muscles all relax then blast up.
60-75 second rests between sets. emphasis is on bar speed. the idea is to move the bar up very fast.

225x2
x10 sets

seated leg curls-
205x24
220x20
235x18
250x16

seated calf raises
135x28
180x24
225x22

light hack squats
135x20

felt ok - not great but not totally wiped out. going lighter is helping - a few more weeks will help alot to feel fully recovered from last heavy phase.

SD

[MissKBuff]

Glad to hear it's getting better! Even if only slowly. I ran myself right into the ground and didn't feel better for about two months! It does take time, but your plan is working, keep it up and I hope you feel better soon!

Keep us posted...

[Streetdawg]

Thanks MissKbuff! I will try to keep posting workouts and training strategy. learning to not overtrain takes alot of trial and error & what makes us overtrained one time may not the next just based on other events in our lives. I'm in a good place right now with the rest of my life for this training. we'll see if my old bod keeps holding up. LOL
SD

[MissKBuff]

You are so right, learning how to not overtraing takes a ton of trial and error, especially for someone like me. I always have to find out the hard way for some reason, lol....and yes, the events in our lives can have a HUGE impact on everything.

I'm sure it'll hold up, lol...

[Streetdawg]

Overtraining is one of those dark shadows that slowly creeps up on ya and you dont often see it coming. I suspect there are some posts on here too about it but I know for me just flat out not feeling fully rested on an ongoing basis is one good indicator. its like I go from feeling energetic to feeling more tired than not with the same sleep each week. getting sick or injured sometimes are the bodies way of shutting us down when we wont listen. Its good and bad when you're hell bent on acheiving a goal and wont take no for an answer. but thats also what sets us all apart from the rest right? LOL

[MissKBuff]

Agreed! I got really tired, and VERY irritable, lol...it was horrible....and then it was like my legs just wouldn't work anymore...but hey, live and learn right?

[deadweight]

Overtraining is one of those dark shadows that slowly creeps up on ya and you dont often see it coming. I suspect there are some posts on here too about it but I know for me just flat out not feeling fully rested on an ongoing basis is one good indicator. its like I go from feeling energetic to feeling more tired than not with the same sleep each week. getting sick or injured sometimes are the bodies way of shutting us down when we wont listen. Its good and bad when you're hell bent on acheiving a goal and wont take no for an answer. but thats also what sets us all apart from the rest right? LOL

the rest is not even in the picture bro....Look eye to eye to those that are not like the rest....Besides once your start to peak.this lite faze workout is gonna change quicky....

[Streetdawg]

MissK- now you're wiser and all the better from it moving forward. You'll do great!

No doubt DW! my plan was 4weeks lite. I got 12 days left going lite til I go heavy again. and counting LOL

.........and the sickness sets in!!!

look out 700! I'm coming for you next!!!

[MissKBuff]

LOL....don't over do yourself now! ....good luck, we're rooting for ya!

Don't forget to keep us posted!

[Streetdawg]

thur 11-6-08

core work & back

steep decline abs - 2x15
back extensions - 2x15
leg raises 2x15

GM's
135x10
185x10

Lat pulls - wide
195x18
210x15
225x12

dbell shrugs
80's x 24
100's x 20
120's x 16

Hammers Strength high row
270x18
360x15

felt alot better tonight. more rested overall.weather change - temp dropped about 30 degrees overnite so that made me feel sluggish . LOL will get all 3 of my workouts in this week. past week was only 2 & prior week only one. but that was intentional to allow some recoup time. which is working. Kong told me I was looking puny tonight and had better go eat. thanks kong! I weighed 298 monday nite LOL

SD

[MissKBuff]

Sounds like you're steadily on the up and up though! Nice work

[Streetdawg]

Thanks MissK! yeah beats the heck out of 2 wks ago this time when I was beat to shit and limping around stil on a pulled hip flexor LOL much better!

[MissKBuff]

I hear ya! As soon as I saw myself getting stronger I was back at it like a fat kid on a cupcake...almost enough to encourage some more overtraining...but wiser and too smart to let that happen this time around