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Author Topic: cowed77's time to get up!  (Read 354854 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #660 on: January 12, 2011, 10:53:12 am »
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week 58
recovery week 1

BW: 66.6kg  :uhhhfacepalm: gotta start eating up.

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
s1: rows: 5 x ( 50, 55, 70, 80, 80, 80)

** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.

s2: incline DB bench: 3 x 8 (25, 28, 28)
s2: weighted pullups: 4 x 8 (10, 15, 10, 7.5)

** got 6 reps for bolded set. fatigued.

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

OHP: 1 x 18 x empty bar

calf raises: 8 x (80, 90, 100, 105, 110)

squats: 8 x (60, 70, 80)
« Last Edit: January 12, 2011, 01:07:54 pm by cowed77 »
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: cowed77's time to get up!
« Reply #661 on: January 12, 2011, 01:12:57 pm »
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Quote from: cowed77 on January 12, 2011, 10:53:12 am

BW: 66.6kg

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.


Sick benching!!! 1.36*BW for 5+4 reps is no joke!!!
 :strong:  :highfive:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

cowed77

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Re: cowed77's time to get up!
« Reply #662 on: January 12, 2011, 01:42:10 pm »
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thanks man, havent seen u in awhile!

put up some vids sometime again  :P

buggy ankle is still buggy though.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #663 on: January 14, 2011, 02:22:34 am »
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Quote from: vag on January 12, 2011, 01:12:57 pm
Quote from: cowed77 on January 12, 2011, 10:53:12 am

BW: 66.6kg

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.


Sick benching!!! 1.36*BW for 5+4 reps is no joke!!!
 :strong:  :highfive:

x2!!
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cowed77

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Re: cowed77's time to get up!
« Reply #664 on: January 17, 2011, 10:11:06 pm »
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week 59
recovery week 2
BW: 67kg

prehab

REA squats: 3 x (40, 60, 70)

Squats: 5 x (80, 90, 100, 110, 110, 110)

BB Stepups: 4 x 5 (60)

DB reverse lunges: 4 x 5 (25)

calf raises: 8 x (100, 110, 115, 120, 125)

s1: pullups: 15, 15, 15
s1: dips: 20, 20, 20
s1: back ext: 25, 25, 25
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #665 on: January 18, 2011, 04:35:13 am »
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Quote from: cowed77 on January 17, 2011, 10:11:06 pm
week 59
recovery week 2
BW: 67kg

prehab

REA squats: 3 x (40, 60, 70)

Squats: 5 x (80, 90, 100, 110, 110, 110)

BB Stepups: 4 x 5 (60)

DB reverse lunges: 4 x 5 (25)

calf raises: 8 x (100, 110, 115, 120, 125)

s1: pullups: 15, 15, 15
s1: dips: 20, 20, 20
s1: back ext: 25, 25, 25

very nice session man, like our old ones.

REA's feel good on ankle right?

i'd keep that lower body template rigth now, for a while.. just keep focusing on that and get those lifts back up nicely... well they already are going back up pretty quick.

pc
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cowed77

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Re: cowed77's time to get up!
« Reply #666 on: January 18, 2011, 05:07:49 am »
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i feel like i've lost some squat strength, or rather the way i do them is different. regardless, i'll be working on it still haha.

ankle is still weak, cant take loads at ends of ROM, like when sprinting.

and re the lower template... heh it was the one you gave me early on. the wonders of a notebook lol.  :highfive:

when my ankle is all good, i hope u or lance, if you are too busy (cos it sure seems that way now  :P) to come in and give me some much needed guidance!
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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 #667 on: January 18, 2011, 05:13:14 am »
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nice man... you're back on training... and squatting...

yeah!

get that shit man!

just stick with this...




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cowed77

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Re: cowed77's time to get up!
« Reply #668 on: January 18, 2011, 07:45:35 am »
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Thx man, still not back yet.. Still some distance away. And I was so close dammit haha.
If there's one thing u and I dun lack, it's hunger lol.

Ppl reading this, can u share with me your exp with doms?

Yd night I completed a leg workout. Most cases, I feel sore the day after, today in this case, and a day or 2 longer. Dun ask me why my recovery is so slow, I hv no bloody idea, and it's making me pissed as well.

But today in the mornin I woke up feeling fresh, this continued till the afternoon and evening. So I tot I could squat somemore tmr. But now at abt 9pm, my legs start feeling sore. How delayed can delayed be man??

Sure hope I can unlock the secrets to recovering in a day lol.
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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 #669 on: January 18, 2011, 07:53:34 am »
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to me... there is no soreness... or only a little sore... when i get enough protein... or even more protein... like 1.5

and always hydrated throughout the day... i drink 1 gallon of water a day man...

right now i take  fish oil and multivitamin...

zero soreness... not zero... but if i squat big today.. tomorrow i feel i can squat again man...

i think also helped with the soreness and recovery... is focusing on three meals...

breakfast and postworkout... and 1 hour after the postworkout meal... if you eat big and clean on these three meals... not skipping them... definitely helped me... 

oh... i always do my dynamic warmups even on off days... and rest days man...
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cowed77

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Re: cowed77's time to get up!
« Reply #670 on: January 18, 2011, 08:47:24 pm »
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ahh.... eating is a big factor for me haha... gotta put some effort in eating up.

hey, ppl who live in the US or UK! would anyone of u mind doing up a NikeID for me?
lookin at all the pairs done up online, i really want a pair myself heh heh!

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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: cowed77's time to get up!
« Reply #671 on: January 20, 2011, 04:56:59 am »
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Quote from: cowed77 on January 18, 2011, 05:07:49 am
i feel like i've lost some squat strength, or rather the way i do them is different. regardless, i'll be working on it still haha.

ankle is still weak, cant take loads at ends of ROM, like when sprinting.

and re the lower template... heh it was the one you gave me early on. the wonders of a notebook lol.  :highfive:

when my ankle is all good, i hope u or lance, if you are too busy (cos it sure seems that way now  :P) to come in and give me some much needed guidance!

ya man.. template this time, the writing down weights thing is too much for me right now so if i did that it would get messed up.. i think it's better though that people do their own weights, i don't want to hold anyone back if they think they can do more..





Quote from: cowed77 on January 18, 2011, 07:45:35 am
Thx man, still not back yet.. Still some distance away. And I was so close dammit haha.
If there's one thing u and I dun lack, it's hunger lol.

Ppl reading this, can u share with me your exp with doms?

Yd night I completed a leg workout. Most cases, I feel sore the day after, today in this case, and a day or 2 longer. Dun ask me why my recovery is so slow, I hv no bloody idea, and it's making me pissed as well.

But today in the mornin I woke up feeling fresh, this continued till the afternoon and evening. So I tot I could squat somemore tmr. But now at abt 9pm, my legs start feeling sore. How delayed can delayed be man??

Sure hope I can unlock the secrets to recovering in a day lol.

ya i've had really delayed doms plenty of times.. interval cardio work helps to really diminish doms for me.. really gets the blood flowing good.

but you should adapt to sessions and rarely get intense doms unless you change up exercises or greatly change up set/rep schemes..

?? you're just recently getting back into lower body, once you push it for 1 more week or so, doms should be less i imagine.
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cowed77

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Re: cowed77's time to get up!
« Reply #672 on: January 20, 2011, 10:36:48 am »
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heh, doms has always been abit of a factor in my training...

say adarq, do u have paypal? been thinking of doin up a nikeID kobe 6, as something for me to look forward to when i come back strong haha.
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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 #673 on: January 20, 2011, 10:37:32 am »
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did an upper body workout ytd, plus some squats.
pretty satisfactory workout, will post details later.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

Clarence

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Re: cowed77's time to get up!
« Reply #674 on: January 20, 2011, 08:23:47 pm »
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Quote from: cowed77 on January 20, 2011, 10:36:48 am
been thinking of doin up a nikeID kobe 6, as something for me to look forward to when i come back strong haha.

Have you considered using a mail forwarding biz...like...

http://www.usa2me.com/
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