DDawg's GFH Journal

[ddawg91]

Been there many times myself, I have had 2 major surgeries on my right shoulder. It sucks, gotta take care of it. Have you been to the doctor yet?

[Paladin]

Hey man, still putting some good numbers in there. Most people don't think polishing up a truck is a workout man, but you get some serious burn going sometimes. LOL

Keep it up man!!!

[LLLLern]

looks good man keep it up

[ddawg91]

Originally Posted by Paladin

Hey man, still putting some good numbers in there. Most people don't think polishing up a truck is a workout man, but you get some serious burn going sometimes. LOL

Keep it up man!!!

Thanks, one of these days I will be smart and invest in a high speed buffer to make it easy on me!

Originally Posted by llllern

looks good man keep it up

Thanks, feeling pretty good and getting more confidence in my new workout partner so that should mean bigger numbers.

[ddawg91]

Legs 9-19-07
*does not include warmup sets

Exercise Training Log

1. Box Step Ups [ 3 Sets ]
10x80|10x90|10x100

2. Single Leg Press [ 3 Set ]
10x160|10x195|10x205

3. Stiff Legged Deadlifts [ 3 Sets ]
10x185|10x225|10x255

4. Ghetto reverse Hypers [ 3 Sets ]
10xBW|10xminiband|10x20Lbs

6. Calf Raise on Leg Press [ 3 Sets ]
12x600|12x600|12x600


Workout Time:
6:00 AM

Diet:
Refeed

General Feelings:
Feeling somewhat better, stomach issues seem to be going away and so do the effects of the ingested gluten. Have been having mood swings but that is due to the no carb days.

Workout:
Doing some knee rehab/strengthening work for a few weeks. I was noticing that my left leg felt weaker as I was lifting. Beside with doing cleans or snatches on my DE back day and rack pulls on ME back day, I am doing more accessory work on my “leg” day.

I am feeling the strength come up in my left leg and was not as noticeable as it has in the past.



Conditioning:
None, resting my legs as they were too trashed.

[ddawg91]

DE Day

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. DB Flat [ 3 Set ]
10x100|10x120|10x130

2. Hammer Jammer [ 3 Sets ]
10x50ea|10x60ea|10x755ea

3. Elbows In DB Press [ 3 Sets ]
10x80|10x100|10x120

4. Cable Front Raise [ 3 Sets ]
10x7|10x7|10x7

5. Cable Side Laterals [ 3 Sets ]
10x4|10x4|10x4

6. Pressdowns [ 3 Sets ]
15x160|15x200|12x200


Workout Time:
6:00 AM

Diet:
No carb

General Feelings:
Feeling much better, had some stomach issues but they settled down before my workout. Cannot wait till it is gone, not sure what is doing it either. Gluten effects are gone, thank God!

I am down a pound already so I may shoot for the 181 division, will see where I am at in a couple of weeks. I have gone back on my CKD but if strength becomes compromised then I will change.

Workout:
Trying to work on the bottom end of my bench, so I will be switching between cambered bar and DB presses. This is a very important area for RAW bench as you do not have the shirt for assistance off the bottom.

The DBs felt really heavy so I could tell that I have neglected them for a while. I really focused on the explosion off the bottom after a short pause, this was to simulate the “press” command in the contest. Everything else felt really good and strong.


Conditioning:
50m sprints, 5 sets.

[B-natural]

what is a ghetto reverse hyper, lol?

[LLLLern]

Originally Posted by B-natural

what is a ghetto reverse hyper, lol?

yeh what is it sounds funky

[ddawg91]

Basically since my gym never would buy a true reverse hymer machine, I put the safety bars up higher in the squat rack and then a bench across it. Then of course I dangle from the waste down off the end of the bench and then try to find ways to provide resistance or weight. Not the same but it works.

[Sonny]

Originally Posted by ddawg91

Basically since my gym never would buy a true reverse hymer machine, I put the safety bars up higher in the squat rack and then a bench across it. Then of course I dangle from the waste down off the end of the bench and then try to find ways to provide resistance or weight. Not the same but it works.

Now that is some good work!