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Author Topic: cowed77's time to get up!  (Read 354959 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #645 on: January 04, 2011, 09:45:42 am »
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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.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #646 on: January 04, 2011, 01:15:53 pm »
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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)
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

bedouindunker

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Re: cowed77's time to get up!
« Reply #647 on: January 04, 2011, 11:48:19 pm »
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yeah buddy... he's back!

you definitely should dunk now man!
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adarqui

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Re: cowed77's time to get up!
« Reply #648 on: January 05, 2011, 05:14:27 am »
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Quote from: cowed77 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)

nice!

how did ankle feel during/after squats?
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cowed77

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Re: cowed77's time to get up!
« Reply #649 on: January 05, 2011, 07:00:25 pm »
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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.
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #650 on: January 05, 2011, 07:03:44 pm »
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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.
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adarqui

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Re: cowed77's time to get up!
« Reply #651 on: January 06, 2011, 02:00:50 am »
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Quote from: cowed77 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.

nice ... but...

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

not nice. hah, sucks.. that squatting probably made the sickness issue worse unfortunately lol.

get better man

pc
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cowed77

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Re: cowed77's time to get up!
« Reply #652 on: January 07, 2011, 12:50:20 pm »
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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?
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BW: 74kg
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reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #653 on: January 08, 2011, 06:56:45 pm »
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Quote from: cowed77 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?

well when you get healthy again i'll give you a template, this time we'll need to get in alot more work on the off-days of the gym, ie calf, glute, short sprint, etc.

i'm going to give you a template tho.. but right now just worry about getting back healthy.

;/
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cowed77

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Re: cowed77's time to get up!
« Reply #654 on: January 09, 2011, 09:56:38 am »
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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.

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cowed77

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Re: cowed77's time to get up!
« Reply #655 on: January 10, 2011, 09:57:34 am »
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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)
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cowed77

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Re: cowed77's time to get up!
« Reply #656 on: January 10, 2011, 10:02:03 am »
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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.
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cowed77

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Re: cowed77's time to get up!
« Reply #657 on: January 10, 2011, 10:04:31 am »
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BW was at 66kg preworkout, and this was after i had scarfed down 2 meat buns, and a preworkout drink which was 3-400ml, both at like 30 mins before, pretty shocking.  last time i was at this weight was a year and some change ago.
not too sure how i feel abt it.

at least strength levels didnt drop off.

the wolfing down of the food didnt help the workout much haha. felt like puking halfway thru the squats. gotta eat earlier in future.

« Last Edit: January 10, 2011, 03:27:42 pm by cowed77 »
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reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #658 on: January 11, 2011, 04:56:31 am »
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Quote from: cowed77 on January 10, 2011, 10:04:31 am
BW was at 66kg preworkout, and this was after i had scarfed down 2 meat buns, and a preworkout drink which was 3-400ml, both at like 30 mins before, pretty shocking.  last time i was at this weight was a year and some change ago.
not too sure how i feel abt it.

:/

do you look bigger still? i remember you put on some good mass



Quote
at least strength levels didnt drop off.

well that's a good sign..



Quote
the wolfing down of the food didnt help the workout much haha. felt like puking halfway thru the squats. gotta eat earlier in future.

LOL, ya that usually isn't a good idea hah.. i've seen some pretty nasty pukes, always cracks me up for some reason.
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cowed77

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Re: cowed77's time to get up!
« Reply #659 on: January 11, 2011, 05:25:37 am »
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Yea a mac dbl cheeseburger 1hr before works ok for me. Ytd was not. Haha.

I'm happy the strength levels are abt the same, but I'm really not sure how the weight dropped. Likely I didn't eat enough. Will take a pic to compare. I'll look on the bright side, and conclude tt same strength, at lower bw = good stuff tho haha. Gotta be optimistic. Mayb when I start the next cycle I'll be more beastly.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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