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Messages - cowed77

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451
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 10, 2011, 10:02:03 am »
had wanted to do mayb some stepups or lunges, but the boss called. had to get in to work.

tried to squat real deep, but wasnt able to. almost near the rock bottom, the achilles/ankle was in pain.  but no problems with my usual depth of around parallel.

planning to hit the gym 2,3 times a week now.

day 1 lower, day 2 upper, day 3 lower if possible.

and on day 2, perhaps i'll lower the weight some, and hit a few sets of squats if im up for it.

452
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 10, 2011, 09:57:34 am »
week 58
recovery week 1

s1: pullups: 15, 15, 14
s1: dips: 20, 20, 18

squats: 8 x (50, 60, 80, 100, 100, 85)

calf raises: 4 x 8 (85)

453
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 09, 2011, 09:56:38 am »
ankle's still no good. cant take impact of heavy foot strikes, or something.
trying to do a layup in the game, the right ankle hurt while trying to do so during the last 2 steps.


454
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 09, 2011, 05:50:58 am »
Quote from: adarqui on January 08, 2011, 05:32:00 am
1/7/2011

bw = 159
soreness = none
aches/injuries = right lower leg a little during walk/light jogs
fatigue = high
diet = protein shake, chocolate covered almonds, philly cheese steak + fries, cookie, training, protein shake, protein shake + turkey and cheese + ramen


workout: walk + interval sprint
- 10+ mile walk in 2 hours 5 minutes, probably around 10-11 miles or so
- tons of light sprints mixed in, 50-150 strides
- that is the most reactive i've felt in a long time.. i had so much bounce it was crazy.. and i just felt so light

160 after that session.. so heavy

workout #2: calf raises
- still doing them, so far im on:
EDITED: calf raise: 35 lb total + BW @ 40, 45, 40, 40, 40, 40, 40

peace


Mad training capacity again haha.
Came in here after prolly wrongly reading on bj's log tt u were injured and came in to see. Good thing nothing bad happened.
Food for the day looks damn nice, chocs are always good, and cheese steak sounds like it's heaven, nv had it before.

455
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 07, 2011, 12:50:20 pm »
yea man, the fever made the soreness magnified!

fever's all but gone now, just a bit of a nasty cough going on, but i still can hit the gym.
got a game later in the morning, after my graveyard shift. didnt want to go, but we're short of numbers... will try to play extra carefully later.

when are u gonna plan my workouts again bro?

456
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 05, 2011, 07:11:11 pm »
Wat are mebm squats?
U have a big engine in there man, ridiculous work capacity. I know I'd be super sore if I do something as high vol as that.

457
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 05, 2011, 07:03:44 pm »
Ha bj, I'm not sure how much power and strength I lost in my legs in the last 3 weeks, hoping for a full recovery in terms of health and power, strength by end Jan.

Upper body still fine tho, blasted thru the sets.

458
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 05, 2011, 07:00:25 pm »
The ankle felt alright. It's still not 100% yet, can't jump, but squatting is fine.
That's why I did so many sets of squats, was thinkin to up my work capacity.

Bad idea tho, normally it's my groin (abductors?), and my hams, den the glutes that get sore.
Now my entire legs are gone :p even my quads are sore. Heh heh.

Down with fever last night, had the shivers at work  the night before even with a jumper on. but I'm feeling better now.

459
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 04, 2011, 01:15:53 pm »
week 57
warmup

Squats: 5 x (60, 80, 100, 100, 100, 100)

s1: Bench: 5 x (65, 75, 85, 85, 85)
s1: rows: 5 x (55, 65, 75, 75, 80)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 8 x (15, 15, 10)

s3: pulley pushdown: 3 x 8 (32, 34, 34)
s3: EZ bicep curls: 3 x 8 (22.5, 20, 20)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 22 (20kg empty bar)

460
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 04, 2011, 09:45:42 am »
the ankle feels better now, still tight/weird achilles though. inside bone bruise is pretty much ok, still some soreness to the touch, but should be gone in a few days.

the achilles still cant dorsiflex fully, at abt 80% of the way it kinda gets tight, but after i flex my foot a few times with some force, it sorta rickets through. best analogy would be like how a mountain bike  shifts gears on the rear derailleur... like popping into place.

did a workout today, gym finally open. will post later.

461
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: January 01, 2011, 09:09:59 pm »
Yea it's Sunday here, will hit the gym tmr. Gotta work around the ankle, take this as a chance to hit the upper body hard.

Ankle still not good tho. Think it's the worst sprain of my life, been 3 weeks alr and it's still not alright. Mayb it's due to the added weight. Wonder how 200lb guys recover so fast.

That inside bone bruise thing is still there, outside ankle also hurts when I press on it. Tried jogging, but can't take weight in dorsiflex position.

462
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 31, 2010, 07:42:54 am »
Gym closed frm Xmas till the new year.

s1: pullups.        : 4 x 11
s1: dips.             : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises.    : 4 x 20 each leg
s1: bw lunges.    : 4 x ~15 each leg 
S1: dragon flags : 4 x 6

463
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 28, 2010, 11:54:35 am »
Got to the gym, only to find out that it's closed till the new year.

Calf raises: 4 x 20 each leg, right ankle still no full rom.
Planks.     : 4 x 1min
pushups.   : 4 x 20


464
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2010, 09:26:01 am »
Think it's cos he has to look after his grandpa.
Sounds like it's quite bad. Abt the leg.

I dunno much abt melatonin, except it's sleep related, and sorta relaxes the muscles too. Question tho adarq, how do u knw u are producing it??

465
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2010, 01:18:39 am »
Quote from: Raptor on December 27, 2010, 01:01:14 pm
That's not healthy sleep though.

Healthy sleep has to do with melatonin as far as I'm aware, and that hormone appears into your blood stream when the natural sunlight slowly fades away (it's getting dark etc). That's the proper moment to sleep (when all the animals go to "bed" as well).

If you sleep some other way that's against the natural construction of the human body in my opinion so I believe that's sub optimal. Sure, one my quote studies but I'd still feel the same.

mayb heavy curtains would do the trick?

im in a worse position, i work from 7am-7pm for 2 weeks, then 7pm-7am for the next 2. hahaha  :uhhhfacepalm:

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