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  • Juggrnaut

    Member
    March 9, 2016 at 1:23 am in reply to: UB/LB routine + introduction

    SU 06-03-16
    UB2

    flat db bench press – 37,5×5 / 32,5×7
    incl flyes – 20×11 / 17,5×11
    upright rows – 30×14 / 40×10 (total RP)
    tricep pushdown – 45×7 / 40×8 / 35×7
    mach pullover – 70×10 / 60×9
    one arm hammerstrength row – 60×5 / 40×9
    barbell row – 100x 11 (total RP)
    barbell curl – 35×10

  • Juggrnaut

    Member
    March 5, 2016 at 11:37 pm in reply to: UB/LB routine + introduction

    FR 04-03-16
    LB1

    Leg ext. single leg – 95kgx7L/7R / 85kgx7L/7R
    Leg press – 300kgx11 / 260kgx8
    Hack squat – 80kgx12
    Lying hamstring curl – 80kgx8 / 60kgx8
    DB SLDL – 42,5kgx9 **** very slow negatives
    Calf Raise heavy – 60 reps **** very slow negatives

  • Juggrnaut

    Member
    March 5, 2016 at 11:33 pm in reply to: UB/LB routine + introduction

    TH 03-03-16
    UB1

    Incl. DB press – 35kgx6 / 25kgx7
    High incl. smith press – 40kgx8 / 30kgx18 (total RP)
    Peck deck – 2x30s
    Side laterals – 20kgx10 / 17,5×19 (total RP)
    DB skullcrushers – 12,5kgx8 / 15kgx9 (total RP) **** need to get a lot stronger at these!
    Rack chins – +15kgx9 / +15kgx8
    Rack pulls – 180kgx10
    Incl. bicep 2 hammer curls – 17,5kgx9 / 15kgx9

  • Juggrnaut

    Member
    March 3, 2016 at 5:55 pm in reply to: UB/LB routine + introduction

    TU 01-03-16
    LB3

    Seated calf raise – 150kgx60, 5 sets. * 5-6s negatives
    Zercher squats – 100kgx6 / 80kgx19 (total RP) *no pause at bottom, no lockout + very slow negatives.
    Leg press – 280kgx9 / 280kgx6 / 240kgx6
    Lying ham curl – 80kgx10 / 60kgx15 (total RP)
    Seated ham curl – discarded for today because too musch pain on quad
    Hamstr loaded stretch – 2x30s

  • Juggrnaut

    Member
    March 3, 2016 at 5:48 pm in reply to: UB/LB routine + introduction

    MO 29-02-16
    UB3

    Incl. hammerstr press – 100kgx6 / 80kgx19 (total RP)
    Cable crossover – 10kgx14 / 15kgx8 / 20kgx7
    Pec deck stretch – 2x30s 80kg
    BTNP smith – 30kgx8 / 40kgx6 / 30kgx14 (total RP)
    C.G. smith bench – 30kgx6 / 30kgx6 / 20kgx15 (total RP)
    Hammerstr. pulldowns – 100kgx8 / 120kgx14 (total RP)
    Seated cable pulls – 50kgx12
    Hammerstr. curls – 50kgx5 / 40kgx11

  • Juggrnaut

    Member
    February 29, 2016 at 4:08 am in reply to: UB/LB routine + introduction

    Okay, I will do it like that.

    SU 28-02-16
    UB***

    This session was one I decided to get in after work in the morning just to stay productive.
    I feel the anti-biotics taking their toll a little, strength isn’t optimal and well.. I just don’t feel real healthy.
    Right quad still sore from the infection, couldn’t bent knee past 45%, and limping the past 3 days did put “unnatural” stress at the knee joint.
    So I went in for an UB session and tried some different excercises, just to experiment and see if I could use them in the future.

    Incl. hammerstrength press – warm up, 80kgx8 (total RP reps)
    Peck deck – warm up, 100kgx17 (total RP reps)
    Seated DB shoulder press – warm up, 30kgx6 (total RP reps)
    One arm lat DB raise – warm up, 15kgx11 / 15kgx8
    Smith BOR – warm up, 70kgx14 (total RP reps)
    Seated neutral grip wide cable rows – warm up, 70kgx20 (total RP reps)
    Zottman curl – warm up, 17,5kgx15 (total RP reps)
    Supinated tricep pulldown – warm up, 25kgx8/25kgx7

    findings:
    Incl. hammerstrength press – is okay, though the rom feels a little akward at some points.
    Peck deck – feels good, especially on the upper chest, but the stack is 100kg at my gym. Perhaps for higher rep ranges.
    Seated DB shoulder press – Nope! wobbly bench and no spotter made this more of an adventure then an excercise.
    One arm lat DB raise – Feels better then cable curls, I can keep form better with this one.
    Smith BOR – I’ll just stick to the normal bor for now.
    Seated neutral grip wide cable rows – felt good contraction mid back, easy to keep good form with this one.
    Zottman curl – I really liked this one, feel like I can get a lot stronger at these and my forearms ‘ll thank me later.

  • Juggrnaut

    Member
    February 29, 2016 at 3:36 am in reply to: Novapen

    Good news! The swelling is coming down nicely, redness and pain are almost gone and ROM also improved greatly the last 24hrs.

    For the insuline, I’ve decided to wait untill after summer.
    I don’t want to risk putting on too much fat too fast, that would just give me a harder time taking it off again in a couple of weeks.
    I’m at around 9% BF now, if I can keep it below 12% max. It shouldn’t be too hard to get down to 6-7% for summer.
    As long as I can clearly see the veins on my abs and legs in the morning I’ll just keep upping the kcals.
    I’m at around 4000 on low days and 5000 on high kcal days now.
    Also going to get measurements this week at the gym to see if my lower back skinfold didn’t rise too much already, this is problem area for me.

  • Juggrnaut

    Member
    February 27, 2016 at 11:29 am in reply to: Novapen

    Just got back home from the hospital and the doctor suprisingly didn’t send me for an ultrasound.
    I asked him if we couldn’t, just to make sure. But he said it wasn’t necessary.
    He gave me a prescription for Augmentin and told me to take that on top of te AB I’m already taking.
    After two days the redness and swelling should start to subside. If it doesn’t I’ll need to go back for an IV.
    So fingers crossed I guess.

    Also thanks a lot.
    Sometimes it’s necessary to have someone push you across that line and tell you to take care of business.
    People are quite creative at kidding themselves when it comes to this I guess.
    Perhaps that’s why most tend to wait too long, telling themselves its just an irritation and as a result end up with a serious abcess.

  • Juggrnaut

    Member
    February 27, 2016 at 2:04 am in reply to: Novapen

    I guess you’re right, a good GP would send me for an ultrasound anyway before even touching it.
    Time to face the facts, leave the shame behind and get it fixed then.
    I’ll go to the hospital right after work in the morning.
    Will keep you posted.

  • Juggrnaut

    Member
    February 26, 2016 at 8:36 pm in reply to: Novapen

    Test E 600mg. UGL dosed at 300mg/ml.
    Have been using this lab previously without issues. Untill now apparantly. I’m looking for a doc to drain it with a syringe. If I go to the ER, they will definitaly cut it open. I worked in a hospital for 6 years and I know they’re quite fond of bringing out the scalpel.

  • Juggrnaut

    Member
    February 26, 2016 at 5:20 pm in reply to: Novapen

    Okay big thx for the input.

    I’ll try it at a very low dose as a test run just and see what it does for me.
    In may-june somewhere I’m planning on doing a mini-cut and get a few % lower in BF throughout summer to prep my body for gaining through autumn-winter.
    Then I’ll see if it’s benificial to introduce for a couple of cycles and if it helps to pack on some muscle.

    But first I’m going to need to solve this problem at hand. Bit ashamed to admit, but despite using COD-like sterile injection technique, I’m looking at a big, red, swollen and hot-to-the-touch Vastus Lateralis. Also feeling quite under the weather 🙁
    Jumped on some oral anti-biotics already and now crossing my fingers they don’t have to cut me open.

  • Juggrnaut

    Member
    February 25, 2016 at 5:33 pm in reply to: UB/LB routine + introduction

    TH 25-02-16
    LB2

    Flat Db bench – 37,5kgx5 / 27,5kgx7
    Incl. Flyes – 20kgx8 / 17,5kgx11
    DB stretch holds – 2x30s
    Upright rows – 50×8 / 40kgx6 (first time I did these in a long time, used to hurt my shoulders. No issues today)
    Triceps pushdowns – 45kgx8 / 40kgx6 / 35kgx9
    Machine pullovers – 70kgx7 / 60kgx7
    One-arm machine rows – 60kgx7
    Barbell rows – 100kgx5
    Straight bar curl – 30kgx8

  • Juggrnaut

    Member
    February 23, 2016 at 10:07 pm in reply to: UB/LB routine + introduction

    TU 23-02-16
    LB1

    One-leg leg extensions – 90kgx9L/9R / 80kgx7L/7R
    Leg press – 270kgx10 / 240kgx8 (I try to go as slow as 5s on the eccentric on these, then pause a sec at bottom, engage muscles and push explosive).
    Hack squats machine – 80kgx10 reps (full range, very slow eccentric)
    Lying hamstring curls – 80kgx7 / 60kgx7
    DB SLDL – 42,5kgx14kg (heaviest the db’s go at the gym, but knocks the breath right out of me)
    Hamstring loaded stretch – 2x30sec
    Seated calf raise – did 3 heavy sets and called it quits because I felt a stinging sensation in my right sole.

    SIDE NOTES:
    – wobly legs and heavy DOMS forecasted 🙂

  • Juggrnaut

    Member
    February 23, 2016 at 9:57 pm in reply to: UB/LB routine + introduction

    MO 22-02-16
    UB1

    Incl. DB press – 35kgx8 / 25kgx7 (dropped the weight on these & focus more on pec activation with less tricep engagement as demonstrated in one of your videos)
    High incl. smith press – 40kgx6 / 30kgx8 (bar not counted)
    DB stretch hold –> switched to loaded peck deck stretch as I feel deeper stretch on these 2x30s
    Side laterals – 20kgx8 / 17,5kgx8
    Machine dips – 90kgx12 / 100kgx6
    Rack chins – +15kgx10 / +15kgx8
    Rack Pulls – 180kgx6
    incl. Bicep curl 2 hammer curl – 17,5kgx9 / 15kgx8 (hammer curls not counted)

    SIDE NOTES:
    – feel like my body will definately be forced to accostume to lifting in this manner twice a week, so first weeks are gonna get a little rough 🙂
    – Rest pause sets are not counted as a total, I only count and note down the reps from the first set when doing RP. I don’t want my training sessions to be a math session, less I have to think about numbers, more I can focus on training.

  • Juggrnaut

    Member
    February 23, 2016 at 9:40 pm in reply to: UB/LB routine + introduction

    Allright, thx for the quick reply!

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