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Messages - cowed77

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466
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2010, 01:16:02 am »
is it the achilles thats bothering you?

definitely looks lower than previous man, the last few posts were crazily high, think u got a few inches below wrist for alot of them..

rest up for fri man! :ibjumping:

467
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 28, 2010, 01:13:24 am »
thanks for the compliment man, but im still a distance away. not even 1.5 BW bench yet. and i dont deadlift.  :P

cant wait for the ankle to heal man, shit's making me go crazy.

468
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 27, 2010, 08:55:25 pm »
heh, i think im close for sure, but i dunno, i'll put in some more volume work first before i attempt that. got myself pinned under the bar with no safety before, not a great experience haha.

my workouts are erratic, some days i feel like a beast, other days no. pretty much the same situation for everyone else i suppose.

469
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 27, 2010, 09:09:08 am »
Ah thanks for the info.

I'm more worried abt the inside (medial?) bone bruising thing going on. Read up abit, got myself scared haha.

470
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 27, 2010, 01:17:40 am »
something with the achilles tendon too, cant dorsiflex fully, and when i keep rotating my foot trying to work it, the tendon would sometimes 'click', if u know what i mean haha...

471
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 27, 2010, 01:16:08 am »


i hope i dont have a bone bruise or anything like that... the area is still tender to the touch, and when i flick it with my fingers, there are pulses of pain. the outside bit, around the round ankle bone, near the bottom of it, is still painful too.

gonna see if i can squat later, if not it'll be another upper day.

472
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 24, 2010, 07:56:19 pm »
Worked the graveyard shift on Xmas eve, got home 8am Xmas day.

Ghetto workout.

superset
pullups:          4 x 10
dips:               4 x 15
ply pushups:   4 x 10
dragonflags:   4 x 6
calf raises:      4 x 20 each leg


Tried to do a finisher set of pullups, only mustered 11 before I decided to call it a day.

Did a few 'closed eyes balance on one foot' things on the hurt foot (right one). Heard it's good for proprioception, the being's self awareness in space. Had my toes all curled up gripping the soles of my Nike frees, I bet they are really useful, so I did a few on my good foot too.

473
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 24, 2010, 06:56:49 am »
Yea man, wat I tot too... Abt the lower body. Thx.

Not really, I just find I catch my breath faster when I'm closer to the ground haha. The big gulps were to try to get as much air in as possible.

Imma try to either do some rdl, or squats, with heels elevated if I have to.

Can u help program my training after the ankle's good again?

Happy hols all!

474
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle Dislocation
« on: December 23, 2010, 04:17:53 pm »
fuck.... alot of ppl here having bad luck with the ankles....

475
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 22, 2010, 02:04:36 pm »
nah wasnt me i think, always just did squats as prescribed by you.

was only thinkin of doing it cos of the ankle, dun think i can squat properly, but i wanted to work my jumping involved muscles abit, hence the RDL interest...


476
Article & Video Discussion / Re: Detraining strength
« on: December 21, 2010, 05:20:42 pm »
fuck, im not in shape either... no wonder i always take so long to recover...

is there a anti-  :highfive: here LBSS haha.

477
Bios / Re: herschel walker is a freak of nature - 47 years old
« on: December 21, 2010, 03:05:26 pm »
me being chinese, i cant say i believe too much of all the qi thing...

can someone link me to something? like how to do something similar in fact, it might just aid my normal training... :headbang:

478
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 21, 2010, 07:05:47 am »
can lance or someone teach me how to do a proper RDL? dun think adarq does them..

i tried to emphasise my hip extension, tried to do every rep explosively. but during the actual workout, when i lowered the weight, while i read that im supposed to feel a stretch in my hams before going up, i always feel my lower back first. each rep was below the knee.

was consciously getting my hip back, like a box squat, but still, the back felt it first.

of cos, today, a day after the workout, my hams are sore, but would like to know how to do a proper RDL.

479
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 21, 2010, 07:02:46 am »
total vol for the dips + pullups supersets dropped compared to the previous workout.

prolly due to the grinding out of reps, and how i forgot to down the beta-alanine pre-workout.

subbed the squats for some RDLs, as the ankle isnt good yet.

haha, BJ, not a real superset per se there dude, see how i took a short breather between each exercise? i prefer that little rest, gives me alot more reps than if i had just gone straight into the next set in the superset. im pretty fast, but def not the fastest out there.

480
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 21, 2010, 06:59:17 am »
week 56
Mon, upper

warmups

RDL: 7 x (40, 50, 60, 70)

s1: bench: 5 x (60, 70, 80, 90, 85)
s1: rows: 5 x (65, 70, 75, 75, 75)

s2: dips: (30, 19, 12)
s2: pullups: ( 20, 9, 5)
back ext: ( 33, 25, 25)

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