Recent Posts by Cytrainer913

So your gonna hit the same group twice in a week and then take a break from them? That's a 10 day span which might be a bit too lonog IMO.

Then trying to sprint the day before and after training legs, thats giong to be very rough as thats breaking down your muscle 3 days in a row w/o a break, 3 anaerobic days in a row?

I don't like the length of time, that being the week off in between, and the overkill of legs 3 days in a row, just my opinion. We as natty's need more rest and recovery than that.

Well today was some heavy shoulders but not really because today i tried some power presses with not much behind them, you know no drive from the legs so the weight stayed light but the weight did get hard that way.

5 sets of 5-6 reps on that

then I did some rear laterals on the reverse pec dec for 4 sets of 6-10 reps

and then finished off with some smith machine shrugs for 5 sets of 6-10 reps

The knees are doing ok and just trying to monitor the left knee as the workouts go along so no real swelling is going on. So far so good!

I have been cleared to do more leg exercises as well but the leg workouts will be still be light and easy to get them back to doing some extra weights.

But for now, I will be doing my more advanced workouts again but still limiting anything that is standing until the legs get more stronger.

Going back to my SSHIT training now and just took the power week and made it more split as i will show you the 84 days laid out:

S.S.H.I.T. Training Schematic-V

Day 1= Heavy Legs/Calves

Day 2= OFF

Day 3= Heavy Chest
Day 4= Heavy Back
Day 5= OFF

Day 6= Heavy Shoulders

Day 7= OFF

Day 8= am Negative Legs(Hams, Quads, calves)            

pm 100 reps Shoulders/Traps
Day 9= am Slow Positives Chest/tris   

pm 100 reps Legs/Calves
Day 10= OFF

Day 11= am Step Bombs Back/bis      

pm 100 reps Chest/Tris
Day 12= am Negative Shoulders/traps     

pm 100 reps Back/Bis
Day 13= OFF

Day 14= Hypertrophy/Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps

Day 15= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps

Day 16= Hypertrophy/Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps

Day 17= OFF

Day 18= Hypertrophy/Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps

Day 19= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-10-15 reps

Day 20= Hypertrophy/Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart

Day 21= OFF

Day 22= Heavy Legs/Calves

Day 23= OFF

Day 24= Heavy Chest
Day 25= Heavy Back

Day 26= OFF

Day 27= Heavy Shoulders

Day 28= OFF

Day 29= am Slow positives Legs/Calves              

pm 100 reps Shoulders/Traps

Day 30= am Step Bombs Chest/Tris              

pm 100 reps Legs/Calves
Day 31= OFF
Day 32= am Negatives Back/Bis               

pm 100 reps Chest/Tris
Day 33= am Slow positive/ Tension Shoulders/Traps              

pm 100 reps Back/Bis

Day 34= OFF

Day 35= Hypertrophy/Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps

Day 36= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps

Day 37= Hypertrophy/Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps

Day 38= OFF

Day 39= Hypertrophy/Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps

Day 40= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-10-15 reps

Day 41= Hypertrophy/Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart

Day 42= OFF
Day 43= Heavy Legs/Calves

Day 44= OFF

Day 45= Heavy Chest
Day 46= Heavy Back

Day 47= OFF

Day 48= Heavy Shoulders

Day 49= OFFDay 50= am Step Bombs Legs/Calves              

pm 100 reps Shoulders/Traps
Day 51= am Negatives Chest/Tris             

pm 100 reps Legs/Calves
Day 52= OFF
Day 53= am Slow Positive/ Tension Back/Bis               

pm 100 reps Chest/Tris
Day 54= am Step Bombs Shoulders/Traps             

pm 100 reps Back/Bis

Day 55= OFF

Day 56= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps

Day 57= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps

Day 58= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps

Day 59= OFF

Day 60= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps

Day 61= Hypertrophy /Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-10-15 reps

Day 62= Hypertrophy /Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart

Day 63= OFF

Day 64= Heavy Legs/Calves

Day 65= OFF

Day 66= Heavy Chest

Day 67= Heavy Back

Day 68= OFF

Day 69= Heavy Shoulders

Day 70= OFF

Day 71= Legs/Calves (Combos) use all three training protocols, no 100’s

Day 72= Chest/Tris (Combos) use all three training protocols, no 100’s

Day 73= OFF

Day 74= Back/Bis(Combos) use all three training protocols, no 100’s

Day 75= Shoulders/Traps(Combos) use all three training protocols, no 100’s

Day 76= OFF

Day 77= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps

Day 78= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps

Day 79= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps

Day 80= OFF

Day 81= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps

Day 82= Hypertrophy/Volume Combination (Qauds/Calves) 4x6-10, 4 Cycle Triset-10-15 reps

Day 83= Hypertrophy /Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart

Day 84= OFF 

Joe,

Did your leg press come with you??

or how bout this one where we are watching NFL ticket on Sundays:

lets see if you like this pic of Chase just after the gym and downing his DPS bottle of Xtend and Whey protein Isolate:

So does this mean the whole gym or just you and sean and the gym is staying put? 

Jim stays with the gym in the old bank?

Will you guys go back and forth if the gym is needed and still remaining?

Are you just making it your own gym that will have similar sq. footage to stay there and workout at the new office?

Well today was some heavy back and was doing pull ups as my main exercise and did a couple of assisted sets for warm ups

then added +10 to me and did 15 reps

then added +25 and got 10 reps

then added +35 and got 7,6,5,4

then added +45 and got 3 1st time I have added weight to my body since the surgery

then finished off the workout with another thing I decided to try was the partial deads from just below the knee cap

and did 4 sets of 15 reps 

SS /

free motion High cale pulldowns for 4 sets 15 reps

So overall a pretty good workout, and back to PT tomorrow but right after school now, ugh!

almost through the 1st cycle of the 14 day training session and it has been giong pretty good and the leg workouts are getting a little bit easier every time and have three leg workouts per 14 day cycle. And the other bodyparts are getting their balance of the workouts. No bigger moves put in yet where I am standing to do certain moves but I am hoping for some of that as soon as the new year comes around. My 1st 2 days at school were Ok, but have to stop myself from getting involved in the play of the games, my head says put out the leg to stop the ball, but my body is not quite there yet.

Want to see that 150 on the scale soon, and that will come as the legs put their size back on, so we will see. and updates will be given as the progress comes about.

Today got to do more rehab exercises at home and went through my leg circuit i did on tues with one less time through, my PT wants to make sure I am ok and don't cause microtears in the quads. 3 Cycles

Stationary Lunges(BWT) -each leg sets of 10

to

Lying glute raises Bridges-20 reps

to

Squats(BWT)-15 reps

to

Seated Leg curls(45 Lbs)-15 reps

to

Leg press with one 45 lbs plate-20 reps

to

Leg press Calf Raises-20 reps

Ok well let's say it's about time I get started on some regular training for the most part and doing something more with the legs to a degree. I have began to add some size back onto the quads as you can again finally see some small tear drops on either side of the bottom of the quads.

My weight is now staying steady but with more legs being included I hope to have the 145 lbs start to move up from where I am currently at.

Each of my legs at the midpoint unflexed is measuring about 18.5 inches and the only way I am going is up, so these are my starting numbers for my newest journey to getting my weight up and my old quads back.

The leg exercises I am now allowed to do are seated leg curls, modified lunges using my hands for balance and some help, the leg press, ball squats, and calf raises. None of these movements will be done heavy yet and are more for the rehabilitative process I am going through right now.

I am going to alternate a lighter Volume week(hypertrophy movement for 4-5 sets of 8-12 reps and a couple of supersets, trisets, and/orgiants sets for 3-4 cycles of 15-20 reps) with a heavier power week(doing 5 sets of 5 reps except for the leg workouts) and the breakdown is going to look like this.

Legs

Chest

OFF

Back

Legs

OFF

Shoulders/Traps

Arms

OFF
thats the volume/higher reps week, legs being done 2X per week for rehab purposes, with other bodyparts being done with one hypertrophy movement 4-5 sets of 8-12 reps along with couple of supersets/trisets/giant sets for 3-4 cycles of 15-20 reps

Power/Heavy week

Legs

OFF

Chest

OFF

Back/Shoulders

OFF

return to Volume week

this week will be the heavier week and will not include arms but only as a secondary assistance on the main upper body days. Back, chest, shoulders will be done along the lines of 5X5 workouts. We will see how the standing moves will slowly return to the line up like deadlifts, power cleans, power clean and presses, and power presses.

So thats the layout to begin on Friday and will let you know how this expands along with my legs and weight.

I will be using a mixture of VasoXplode(only pre), Whey isolate, Xtend, EAA's, and creatine in pre and post workout drinks.

The workouts and progress will be updated on a workout basis into my journals.

K did a pretty good back workout today and did rehab exercises in between the back exercises, and some of them were tough.

SS of Pull ups w/ pulldowns for 5 sets of 10-15 reps

then to the leg press 1 45 on each side for 3 sets of 15 reps SS w/ calf raises

SS of T bar rows with the chest support and DB pullovers for 5 sets of 10-15 reps

then 4 sets of ball squats for 15 reps each

SS of High cable rows overhand grip 1st and then to underhand grip for 4 sets of 15 reps

then went and tried a couple of sets of squats on the smith machine for only 2-3 reps and a 25 lbs on each side and they were rough but really felt it only in the quads

Mary,

Chase is the bigger one!

Lets see if I can get this pic up:

Mary,

Without legs training really isnt training to me, I feel like most of the other guys in the gym doing upper body everyday, UGH I hate to miss legs! And its keeping my weight off dammit.

Brad,

Welcome to Team K, and read your story in the Beverly letter. Really good stuff! Jow will get you dialed in and ready for your shows. Good luck this year. I guess the Shoulder is all healed?

Today was a pretty good back workout and maybe getting some of the leg rehab stuff in if I can.

Back today 1st was

BWT pull ups-15,12,12,12,10

SS w/

Free motion standing pullovers-5 sets of 15

Hammer Strength Seated rows-5 sets of 12

SS w/

T  bar chest supported rows-5 sets of 12

Last was the superset of

Hi Cable sweeps I call them where its starts like a pulldown and then turns into a row where the bar comes in just below your chest, kind of like the motion of the Hammer strength Hi rows

using the overhand grip 1st-5 sets of 15

SS w/

underhand grip 2nd-5 sets of 15

See about getting in the leg stuff in later and try and get my shoulders/traps workout in tomorrow before Turkey Day.