[pickle]

that is not cool...recover soon. Not sure if i understand the exercise you were doing. using a swivel chair and a weight on ur legs im picturing a modified twist movement but u say its a reverse dip so im completely baffled! you must be a mad scientific trainer going from different angles like charles glass.

[Rocky]

^^ Ha ha - no nothing like that. Was a standard reverse dip but I don't have a sturdy chair or second bench in my dungeon (garage gym) so simply have to try and keep my feet on the chair and hope it stays steady - think thats half the reason it was so awkward. Probably not the safest way of training really - hence why I'm gonna knock it on the head!

[Rocky]

I'm a fool. Feel like crap still. Shoulders still a bit bad from last session, but worse is that I'm still not over my cold/flu whatever it is. It's still lingering in my chest (coughing up some lovely green lumps!) Did a 12 hr shift today starting at 2am and didn't get much sleep before it. Working every day of the week is catching up with me badly plus, as was rightfully pointed out by Canabalistic Turnip ( and I know better anyway), should rest and wait for it to pass cos I know I'm just pro-longing my illness.

But I can't train tomorrow and didn't wanna put my routine out of whack.
Said to myself before hand "will go light then." But first exercise - slammed on the weight - what a dick. Here it is:

Lat pulldowns: 90lb x 12 (warm up for chins)
Wide grip chins: x 10, (w/54lb x 5 (2 sets)
Lat pulldowns: 90lb x 15 - flush set

Decided to do lighter weights and just get a pump after this.

BB Bent over-row (overhand grip): 90lb x 10, 133lb x 10, 155lb x 10 (2 sets)
One arm DB row: 66lb x 10, 77lb x 12 (2 sets)
Close grip chins: to failure (think I only got about 10 anyway!)

EZ BB preachers: 45lb x 12, 66lb x 10 (2 sets)

Superset lying cable curls and EZ BB curls:

45lb x 12 66lb x 10
55lb x 7 66lb x 10

Gave up here. Felt awful. Not getting much sleep tonight either - missus is working so I'm looking after the kids and waiting for a delivery between 9 and 11pm, then I'm back up in the small hours of the morning!
Great! Oh well. It won't be like this for long! (I hope!)

[ryanmalone43]

Man, sounds like you may have a sinus infection, i get one of those about once a year and its always worth it to go to the doc. Once i tried to be hard and tough it out and i was sick for 3 weeks. Go get some antiboitics and get that stuff cleared up man, glad your tough enough to train hard, but its taking a toll on your immune system im sure, hope everything gets better!

[DaeguDave]

Sounds like you have a very busy life, Rocky. I hope you get over your sickness ASAP. Best of luck!

[Rocky]

Thanks for the wishes fellas! Should have been legs and shoulders today, but actually taking some time out.
My 6month old girl has caught my cold now too so didn't sleep at all last night - which meant I didn't either. Then back up at 5am for work! Great! No wonder it's taking me a while to shift my illness!!
Haven't eaten hardly anything for 2 days now - just wanna throw up every time I get something inside. Last time I went 2 days without eating much I lost 6 lb! Great! I've spent the last 2 months trying to gain size and I bet whatever I'd put on has just vanished! Lovely!
Back up at 5am tomorrow too! How sad - getting up at 5am on a weekend, on my birthday and going to work with the flu. Brilliant! Ha ha!

[MaKaVeLi]

oh man you seem to have it quite rough! It's never nice when you've put all that effort into training and just over some stupid illness you're back like 4 weeks, but don't let it drag you down. Just ride it out and as soon as you're all good train hard!!

[Rocky]

Cheers man! Think it's on it's way out. Hopefully a couple more days and I'll be back hitting it hard again! Thanks for the support!

[Rocky]

Right - I thought I'd have a go at training. Not sure if it was the wise thing to do - haven't been eating well since being ill (pretty much a POW calorie intake!) and had a throbbing headache, but had been on good old BBD and got pysched up.
Didn't do as well as I had hoped, but probably no worse than I expected, so here it is:

Close grip BB press (elbows flared): 88lb x 12, 133lb x 10, 187lb x 5, x 2
BB press: 187lb x 6, x 5
Incline DB press: 60lb x 11, 72lb x 6, x 4, x 3
DB Flyes: 45lb x 10, 50lb x 8, 55lb x 6, 60lb x 2

EZ Tri Extension: 45lb x 10, 55lb x 8, 66lb x 4, 55lb x 9, x 8
Tri pushdown: 66lb x 10, 78lb x 8 (2 sets)

To be honest I got pretty bummed out as I was going through the session. Got to get out of the mentality that I have to lift more EVERY session or I'm getting worse. Plus, my garage is bloody freezing which didn't help.
Still, I did it. I WILL do a couple of light sessions until I'm back to full health and strength to save getting worse. Hopefully won't be long.

[Arnietwo]

Rocky,
Sorry I`ve not read all of this thread but will try and keep up with it from now on !

Can you tell me why you do close grip BB presses first.
Its just that if you fatigue your triceps before doing your chest it will be counter productive.
Sure do a warm up but you appear to be adding weight which makes me think to are trying to train the tri`s.
Also for a change you might try doing your inclines first then go onto the stronger compound movement of flat bench last and do 5 x 5`s.

Also is that 8 sets or even 11 sets of ez extensions you are doing ????

[Rocky]

^^Cheers for checking out my thread. Be good to have someone with your experience and conditioning checking it out and critiquing it.
I've only just started doing Close grip bench first, and am doing it deliberately for a little while. I always started with Incline BB bench, but have noticed that my inner chest is poor so have started to do heavy Close grip first while I'm still strong to try and fatigue more the inner chest rather than doing it after inclines when my tris are fatigued and more likely to struggle before I've worked the inner part of my chest. I'm flaring my elbows to try and accentuate the chest over tris aswell - this may make my wrists ache after a while so I'll see how it goes. I'm limited to my equipment in my garage so close grip is probably as good as I'm gonna get for inner chest until I can join a gym.
It was only 5 sets for EZ extensions - probably didn't write it too clearly!

Thanks for the suggestions. Will switch it up after Xmas (if not before ) as I WILL be joining a gym the first day of the New Year.

[pickle]

haha
new years resolutions never stick

you'll meet some fool in the gym and go back to your backyard dungeon :P

either that or everyone in the gym will be freaked out by your ripped physique and theyll ask u your secrets and then theyll go home to their own backyard dungeons and leave you the gym to yourself. that would be cool.