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Messages - ghettoracer

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61
smith squat 95kg 2x8 atg (matched previous PR in June), 100kg 1x1 (only 1 rep but, still a  :personal-record:)

62
 :personal-record:  :strong:

Sat, Oct. 15th 2011

alt. db row 60lbs 2x8 (hard!  2 = PR sets!)
standing pull downs 110lbs 2x8 (hard!  2 sets = PR!)
face pulls high 110lbs 1x8 (PR!)
face pulls mid 100lbs 1x8 (PR!)
machine row 150lbs 1x10 (PR!)
face pulls 100lbs 2x8 (PR!)

63
i have something to report back.  i used to always start the exercises with alternating hands on my stronger right hand first.  such as the alt. db row, alt. shoulder raise, alt. db curl... etc.  now i just start with the weaker hand first as and let that dictate how hard i can push.  been hitting the gym every other day for 5 times in a row and i can kinda feel the weaker side catching up slowly.  the imbalance does not feel as severe now.

64
i'd think the effects should feel good at the very least...  just imagine on the occasions that we hike with a heavy pack...  when we get to the destination and take the pack off and walk around it feels awesome.  performance wise, not sure if this would translate into something useful though; how to use this effect for real results...

65
Introduce Yourself / Re: Here I am. Hope to help contribute.
« on: October 09, 2011, 08:54:05 pm »
welcome to the board.  "comeback" efforts are always cool to follow.  you're 27 years "young".  boy you did let yourself go a bit since you're only in the 20's...  but sometimes life takes over ehh?  :-P  curiously, what kind of research are you doing?

just read your detailed log intro and saw some vids.  wow you your legs are still powerful!  cool.  for guys like you that were once advance levels you guys will get it back faster than us novice types move up to intermediate.  :-)

66
Pics, Videos, & Links / how to do splits in 30 days video
« on: October 09, 2011, 08:42:14 pm »
<a href="http://www.youtube.com/watch?v=SVBZIFh8NDY" target="_blank">http://www.youtube.com/watch?v=SVBZIFh8NDY</a>

this is the stretch routine i've been doing for the last 2 weeks.  kind of time consuming, but it is working well (mainly the extended time for the pigeon stretch) for my stiff piriformis.  as a bonus being able to do the splits also happen to be a secret dream of mine, so i thought i give this a try.  this is causing my hot spring sessions to take like 1.5-2 hours on the nights that i go.

67
i would imagine it is just CNS needs to be reworked up primarily...  the muscle strength should mostly still be there as long as you have done some sort of exercise in the 2 months off.  it's like the brain connection to the muscles need to be tuned up; get the feeling back.  you should be able to get it back up pretty fast.

i had like 6 months period with out squats (due to constantly stiff piriformis muscle pain)...  i only lost ~15% strength even the 1st time i squat after that much time.  i just did a lot full court bball...

68
i'm right handed and i do pretty much everything with my right.  i already knew my left hand/arm is weaker.  i was doing several forearm exercises today:

forearm db curl 25lbs 1x10, 25lbs 2x8 (hard)
forearm db hammer 10lbs 1x10 (warm up), curl 25lbs 3x8 (3rd set is hard)
reverse forearm db curl 15lbs 1x10 (warm up), 25lbs 3x8 (3rd set is hard)
pinwheel curl 15lbs 1x10 (warm up), 25lbs 3x8 (3rd set is hard)

and the db curl (i let the db roll down my fingers, almost falling off, then grip and curl) really showed how much weaker my left hand grip compare to my right.

my question is, do I just keep on doing the same work out for both sides?  will the left side eventually catch up by it self, or is there a better way to help the left side improve faster?  thanks.

69
Boxing / Re: bernard hopkins vs jean pascal - HOPKINS GOT ROBBED
« on: June 14, 2011, 03:57:22 pm »
hmm i need to track down this fight.  Hopkins is my favorite middle weight!

70
Article & Video Discussion / P1 Football Videos
« on: June 13, 2011, 11:53:01 pm »
these are pretty cool.  gets me pumped up and excited.  :-)

<a href="http://www.youtube.com/watch?v=dyGTBIsKU4w" target="_blank">http://www.youtube.com/watch?v=dyGTBIsKU4w</a>

<a href="http://www.youtube.com/watch?v=cIu2IBOvvms" target="_blank">http://www.youtube.com/watch?v=cIu2IBOvvms</a>

71
ADARQ & LanceSTS - Q&A / Re: how frequent should i train my back?
« on: May 06, 2011, 01:56:20 pm »
thanks for the tip on face pulls Lance.  never really done them on cable machine with rope.  looks like a great new exercise for me to pick up!  will add them to my back work out.  also have not done rack chins before.  i think rack availability will limit the chance i get to use try that one.  i'll stick to wide grip body weight chin ups (can only do like 5-6 each time) and machine lat. pull downs for now until i get stronger.

72
Mixed Martial Arts / Re: epic fight - nick diaz vs daley
« on: May 06, 2011, 02:14:58 am »
damn that was an intense ass round!!  Diaz has a strong ass chin...  should be a rematch i think??  close fight.  when Daley rocked Diaz at 4:00 mark he should have finished Diaz.  he let that one slipped.

73
ADARQ & LanceSTS - Q&A / how frequent should i train my back?
« on: May 06, 2011, 01:39:24 am »
hi guys, need a quick advice.  i really want to gain some size (width mainly) as well as strength on my back.  the chiropractor mentioned to me he thought my chest is quite a bit more developed than my back and i should bring up the back up some to balance it out.  he suggested this might be a cause for my relatively tight upper back and neck.

my typical back day work out looks like:

Wed, May 3rd, 2011 (back work out)

hyperx 1x20 (warm up), 15kg 2x20
alt. db row 20lbs 1x10 (warm up), 45lbs 3x8, 50lbs 1x8 (PR was 55lbs)
straight/standing pull downs 50lbs 1x10 (warm up), 80lbs 1x8, 90lbs 1x8, 100lbs 2x8 (hard, matched PR)
wide grip lat. pull downs 60lbs 1x10 (warm up), 100lbs 1x8, 110lbs 2x8, 120lbs 1x8 (hard)
machine row 60lbs 1x10 (warm up), 130lbs 2x8, 140lbs 1x8 (hard, matched PR)

any other exercise you guys like for the back?  my main question is how often (or rest days) should i rest minimum before i hit the back again?  also should i go a little heavier with fewer reps (5?).

thanks!

74
dang, almost Westbrook status.  nice.

75
Pics, Videos, & Links / Re: Best physique ever!
« on: May 06, 2011, 12:55:12 am »
what is up with his/her biceps?  implants??  freak looking dude.  weird face.  weird everything.  blanka... haha...

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