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Author Topic: cowed77's time to get up!  (Read 354990 times)

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adarqui

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Re: from bull to beast, hopefully...
« Reply #420 on: August 29, 2010, 07:00:34 am »
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Quote from: cowed77 on August 28, 2010, 10:14:10 pm
adarq, for those AF sets, i've been doing it differently as u can see. total reps would be almost my max, but i cant do 1st set to AF, cos i know rep count for subsequent sets that follow would be bad, like for pullups, i bet it would be sth like mayb 10, 6, 4, 3...
is that a bad thing, my way of doing it? should i go for 3 sets of true AF?

i'd go true AF for sure.. regardless of not being able to hit as many reps in the next set, point is to work to almost-failure each set.

peace man

we got to heal that knee up man wtf !@$!

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cowed77

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Re: from bull to beast, hopefully...
« Reply #421 on: August 31, 2010, 01:32:00 am »
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week 43
GPP week 6: lower A, monday

warmup, prehab
sprint warmup
sprints: 2x

ME jumps: couldnt do, courts were booked.
MR tuck jumps: 3 x 10
SL RFI laterals: 3 x 10 each leg

REA squats: 4 x 3 (60kg)
squats: 4 x 8 (100)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunges: 3 x 5 (30)

calf raises: 3 x 5 (100)

pullups: 15

rushed workout, by the time i headed to the showers, it was 15 mins to closing.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #422 on: August 31, 2010, 01:35:05 am »
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whats the rationale for going AF adarq?
so that each set would create more stress, and so more growth?

ytd's lower A workout went alright, tendonitis wasnt that noticeable, but when i woke up in the middle of the night to pee, i could feel the knee. ie, like i could feel its presence..

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BW: 74kg
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reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #423 on: August 31, 2010, 05:12:39 am »
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Quote from: cowed77 on August 31, 2010, 01:32:00 am
week 43
GPP week 6: lower A, monday

warmup, prehab
sprint warmup
sprints: 2x

ME jumps: couldnt do, courts were booked.
MR tuck jumps: 3 x 10
SL RFI laterals: 3 x 10 each leg

REA squats: 4 x 3 (60kg)
squats: 4 x 8 (100)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunges: 3 x 5 (30)

calf raises: 3 x 5 (100)

pullups: 15

rushed workout, by the time i headed to the showers, it was 15 mins to closing.

great workout man..
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adarqui

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Re: from bull to beast, hopefully...
« Reply #424 on: August 31, 2010, 05:14:04 am »
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Quote from: cowed77 on August 31, 2010, 01:35:05 am
whats the rationale for going AF adarq?
so that each set would create more stress, and so more growth?

ya, just more time under tension per set but not going to complete failure which could negatively impact every other set following the first.. by going AF, you basically leave one rep in the gas tank, keeps you from burning out as easy.


Quote
ytd's lower A workout went alright, tendonitis wasnt that noticeable, but when i woke up in the middle of the night to pee, i could feel the knee. ie, like i could feel its presence..



dammit!

have you tried icing? where on the knee is the pain?
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cowed77

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Re: from bull to beast, hopefully...
« Reply #425 on: August 31, 2010, 05:56:34 am »
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mostly on the top part, nearest the quad..
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adarqui

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Re: from bull to beast, hopefully...
« Reply #426 on: September 01, 2010, 04:08:28 am »
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Quote from: cowed77 on August 31, 2010, 05:56:34 am

mostly on the top part, nearest the quad..

might want to put a few more days of rest between the lower body sessions, also i'd ice it up a few times per day (10min at least).
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cowed77

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Re: from bull to beast, hopefully...
« Reply #427 on: September 03, 2010, 10:27:19 pm »
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abt the knee, just found a bruise on the knee.
so part of the pain most probably came from that.
just remembered my colleague had wheeled his chair into me days before that post.
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cowed77

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Re: from bull to beast, hopefully...
« Reply #428 on: September 03, 2010, 10:27:43 pm »
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week 43
GPP week 6: upper A, tues

warmup, prehab
sprint warmup
SVJ: a handful
tempo sprints: 1 x 6 incline

went easy abit on the SVJ due to aching knee.

S1: bench: 3 x 8 (75, 80, 80)
S1: 1 sec rows: 4 x 8 (60, 60, 65, 65)

S2: incline bench: (8, 8, 7) x 30kg
S2: weight pullups: 4 x 8 (7.5, 5, 5, 5)

S3: tri pushdown: 3 x 8 (34)
S3: EZ bicep curl: 3 x 8 (20, 22.5, 22.5)
S3: shoulder matrix: 2 x 8 (5)

OHP: 1 x 25 x 20kg(empty bar)
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BW: 74kg
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reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #429 on: September 03, 2010, 10:27:56 pm »
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week 43
GPP week 6: lower B, thurs

warmup, prehab
sprint warmup
sprints: 1 x 5

no ME jumps as courts were once again full of badminton players.

MR tuck jumps: 4 x 10
SL RFI laterals: 3 x 10

jump squats: 4 x 3 (37.5)
pin squats: 3 x 8 (100)
DB lunges: 4 x 5 (30)

seated calf raise: 5 x 10 (30)

pullups: 3 x AF (15, 10, 7)
dips: 3 x AF (25, 12, 10)
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BW: 74kg
Ht: 174cm, 5'8
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cowed77

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Re: from bull to beast, hopefully...
« Reply #430 on: September 03, 2010, 10:28:06 pm »
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week 43
GPP week 6: upper B, fri

pickup ball

S1: paused DB bench: 4 x 5 (30)
S1: paused rows: 4 x 5 (60)

S2: dips: 3 x AF (20, 20, 17)
S2 paused pullups: 4 x AF: (7, 8, 5)

S3: pulley tri pushdown: 4 x 8 (29, 34, 34, 34)
S3: DB bicep curls: 4 x 8 (10, 12.5, 12.5, 12.5)
S3: shoulder matrix: 3 x 8 (5)

OHP: 1 x 25 x empty bar (20kg)
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BW: 74kg
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cowed77

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Re: from bull to beast, hopefully...
« Reply #431 on: September 03, 2010, 10:32:19 pm »
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that pickup ball idea was bad.
wet body + airconditioned gym later = uncomfortable tummy = feeling like shit

couldnt resist tho, havent touched a ball for like 2 weeks.

if GPP phase is abt incrementing fatigue and deepset fatigue levels, then i think im doing it right haha.
i normally get by with abt 5-6 hours of sleep a day, but these days at work, when we all go out for tea breaks, i often fall asleep at the coffee table.

felt great at the beginning of the ball game, thought i'd be pretty alright, but felt tired when attacking the rim. hahha.
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cowed77

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Re: from bull to beast, hopefully...
« Reply #432 on: September 03, 2010, 10:54:41 pm »
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adarq, post next week's work eh?

also, for the lunges, im thinking of dropping weight to 25/28, and mayb adding in another set or rep in each set. cos my grip keeps giving out. also, i feel my hams and quads, but i dun really feel my glutes all that much. whats up with that? not deep enough?

for those DB paused bench, can i sub it with BB? cos max DB is 30kg. or should i add set/reps?
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cowed77

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Re: from bull to beast, hopefully...
« Reply #433 on: September 03, 2010, 10:55:21 pm »
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i think i'll take a pic sometime soon, the added few kg of mass is something i've never had.
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adarqui

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Re: from bull to beast, hopefully...
« Reply #434 on: September 04, 2010, 03:29:00 am »
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Quote from: cowed77 on September 03, 2010, 10:54:41 pm
adarq, post next week's work eh?

ya i will tomorrow.

Quote
also, for the lunges, im thinking of dropping weight to 25/28, and mayb adding in another set or rep in each set. cos my grip keeps giving out. also, i feel my hams and quads, but i dun really feel my glutes all that much. whats up with that? not deep enough?

that's odd man, you're doing a wide lunge/deep? you gotta really focus on extended from the hip, it should almost be like an slrvj on the way up, really exploding from the hip.

Quote
for those DB paused bench, can i sub it with BB? cos max DB is 30kg. or should i add set/reps?

i'd try to add reps first.. we want that pause db bench to get beast as hell, but of course safety first so don't do nothing dumb you kno?? but add another rep if you can so that eventually we can hit 32kg etc.

peace man
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