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Author Topic: cowed77's time to get up!  (Read 354804 times)

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DamienZ

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Re: cowed77's time to get up!
« Reply #720 on: March 02, 2011, 09:22:11 am »
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Quote from: cowed77 on March 02, 2011, 09:01:43 am






single pic is of my right. under correct lighting it looks more defined.

seeing how i jump off my left, im not sure why the right leg looks to be more developed.
this also sorta explains why i have a harder time on barbell stepups with my left leg.  :-\

nice! put some more beef on them and u'll be flying!
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cowed77

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Re: cowed77's time to get up!
« Reply #721 on: March 02, 2011, 10:22:51 am »
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Thx man, but I'm nowhere near you yet.

And I'm grounded till the ankle heals up haha.
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adarqui

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Re: cowed77's time to get up!
« Reply #722 on: March 05, 2011, 01:52:52 am »
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Quote from: cowed77 on March 02, 2011, 09:01:43 am






single pic is of my right. under correct lighting it looks more defined.

seeing how i jump off my left, im not sure why the right leg looks to be more developed.
this also sorta explains why i have a harder time on barbell stepups with my left leg.  :-\

always looking lean, vmo looking jacked.

vmoNation aka QuadNation 4 life.
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Clarence

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Re: cowed77's time to get up!
« Reply #723 on: March 05, 2011, 06:02:09 am »
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Quads lookin strong.  Keep up the good work.  How's that ankle coming along?  Mine's a little bit better...i'm not quiet able to sprint or max jump without pain, but i've started playin some ball again.
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cowed77

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Re: cowed77's time to get up!
« Reply #724 on: March 05, 2011, 08:39:18 am »
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Thx for the compliments peeps, still someways before I even smell hickson, Clarence, Damien.
Where is the vmo? The inside bit? Tot it was supposed to run diagonally, not lean enough to see visibly lol.
My groin gets the most sore after a squat day tho, then the lower back, almost nv the quads. :/

Good to see u here adarq, just finished last game of the season.

Would've got into the playoffs, if we won today, against an alr playoff-bound team. Lost by 4, and we conceded 6 points cos of jersey penalties. :(
Doesn't matter tho, we probably are not strong enough to win it all this season.

Clarence, I'm the same as you. Can run, but definitely can't do at max. Jumping is slightly worse.
Worst ankle sprain of my life so far, almost 3 months as it is now.
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cowed77

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Re: cowed77's time to get up!
« Reply #725 on: March 06, 2011, 06:15:07 pm »
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I'm considering using the belt...
Should I?

Wat are the benefits?
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cowed77

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Re: cowed77's time to get up!
« Reply #726 on: March 07, 2011, 10:38:28 am »
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week 65
mon: lower

prehab: back, glute raises, peterson stepups

MR tuck jumps: 3 x 8

REA squats: 3 x (30, 40, 50, 60)

Squats: 5 x (70, 80, 90, 100, 110, 120, 120)

stepups: 5 x (50, 60, 70, 75, 75)

leg raises: 3 x 15

- not sure if the stepups are with the same steps. all sets felt pretty good.
- pretty good workout, blasted through most of the sets.
- im sure a few reps of the 2nd set of 120kg squats didnt get to parallel, they shouldnt feel so easy haha.
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #727 on: March 08, 2011, 09:01:13 am »
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week 65
tues: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 92.5, 92.5, 70)
s1: rows: 5 x (60,60, 70, 80, 80, 70)

s2: incline bench: 3 x 8 (25, 30, 30)
s2: weight pullups: 3 x 8 (12.5, 15, 17.5)

s3: pulley pushdown: 3 x 8 (36, 39, *42)
s3: DB bicep curls: 3 x 8 (12.5)
s3: shoulder matrix: 3 x 8 (7.5)

went to the basketball court.
lateral shuffles: 5 x return trips along baseline.

* got 6 reps
- a pretty good workout again. blasted through just about every set.
- wanted to blast the dropdown set of 70 on bench, but bar speed wasnt as good as the 1st set of 65.
- went into workout with the same icky feeling left shoulder, came out feeling strong.
- hopefully i'll finally get 100kg bench in 2 months.
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #728 on: March 08, 2011, 09:02:23 am »
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really need to start eating up.

had 4 shakes last night.

i want to be a lean 73 - 75 kg.
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #729 on: March 10, 2011, 12:42:19 pm »
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week 65
thurs: extra workout

tried my hand at some hang snatches.
gonna post a vid soon for form check.

front squats: 5 x (40, 50, 60, 70, 80, 80, 80, 80)

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

pullups (done in neutral grip): 3 x 10
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BW: 74kg
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adarqui

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Re: cowed77's time to get up!
« Reply #730 on: March 12, 2011, 02:07:49 am »
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just keep eating good and lifting hard, if your ankle still refuses to heal for some time, at least you will be really jacked.. keep putting that muscle on.

nice session with the front squats

peace
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cowed77

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Re: cowed77's time to get up!
« Reply #731 on: March 12, 2011, 06:58:57 am »
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Yea, best way out is to keep lifting. And when the ankle heals fully, it'll be time to hit the reactive stuff hard.
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #732 on: March 12, 2011, 04:05:26 pm »
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Update: tried to test the rom of my right foot. Used my hands to rotate the foot. Most directions were good, plantar/dorsi flex.
             But when I rotated my foot outwards, frm clockwise, (eversion?), the area below inside ankle hurts.

Sigh. And I was thinkin I could start on the depth jumps and such alr.

5am insomnia session

~50 sprints: 5 x abt 70%
pullups: 5 x 10

* only got 8 reps on last set.

Downed a shake, and it's off to work :(
« Last Edit: March 12, 2011, 05:37:54 pm by cowed77 »
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BW: 74kg
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cowed77

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Re: cowed77's time to get up!
« Reply #733 on: March 15, 2011, 10:07:32 pm »
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week 66
mon: upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 85)
s1: rows: 5 x (50, 60, 70, 80, 80)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullup: 3 x 8 (12.5, 15, *20)

s3: pulley pushdown: 3 x 8 (36, 39, 44)
s3: EZbar bicep curls: 3 x 8 (25, **30, 25)
s3: shoulder matrix: 3 x 8 (7.5)

ez bicep curls: 1 x 20 (20kg)

back ext: 2 x 15 (10kg)

* got 5 reps, then DB dropped off feet. did another 2
** got 7 reps

- PR on bench again, but not counting it for real as yet, as i didnt go down as much as i'd like for 2-3 reps, some mental hesitation going on dammit. gonna get it proper next week.
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cowed77

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Re: cowed77's time to get up!
« Reply #734 on: March 16, 2011, 08:41:21 pm »
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week 66
wed: lower

prehab: cobras, glute raises, peterson stepups

MR tucks: 3 x 8
jump squats: 3 x (30, 40, 50)

squats: 5 x (75, 85, 95, 105, 115, 125, *125)

stepups (5blocks): 5 x (50, 60, 70, 80, 80)

EZ bicep curls: 4 x 10 (20kg)

*got 4 reps. 1st set of 5, i felt a few reps could be lower. 2nd set of 125, reps were better, but only 4 reps.

- headed into workout tired.
3 glasses of moscato + 4 hours of sleep + a busy 12hr shift = not the best condition to push myself. falling asleep sitting on bench between squat sets dammit.

- tried my hand at some depth jumps after the workout. couldnt touch the ceiling hahaha.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm
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