I was gonna close up shop.
Instead, I am moving locations.
Blog will be hosted HERE: THE NEW MIND OF SHADOW WEBSITE!
Expect some growing pains getting used to a new system but I will start posting (non training related stuff) once again soon!
This site will self destruct by Sunday.
Tuesday, January 22, 2013
Friday, January 11, 2013
Training Log: Week 4- Bench Press
Paused Bench Press, 3min rest: 255x4x2 (81%), 275x2x2 (87%), 255x3x2 (81%), 265x2 (84%)
2 Board Bench Press: 225x3, 255x3, 275x3
Dips: BW(193!)x15x3 -ss- Plate Pinches: 25+5x30s x2, 25+5x45s
Hammer Front Raises: 25x15x3 -ss- Machine Reverse Flyes: 70x20x3
- Measured the rings on the bar at 26"... super narrow. I then used a "real" pinky on rings grip and it just felt like it was going to hurt my shoulder. I did the first work set that way and then moved my grip back in. I did move it out a little, so instead of POR on the bar, I used ROR. Still really narrow though but that feels better on my shoulder at this time.
- Just getting used to board pressing again. Haven't done it for ages. I was just gonna skip it because I didn't want to add it in too early before the meet but just decided to go light to get used to it again.
- Bodyweight is sitting pretty. I am 190 in the morning naked and 193 at the gym in gym clothes in the evening. The goal is 190 at the gym which puts me around 187 at home in the morning. I will just water cut the remaining 7 pounds.
- I have to keep telilng myself that I am leaning out and trying to get stronger at the same time and that is why the weights don't move as easy as I hope each session. My bodyweight REALLY effects my bench for some stupid reason.
- Lacking motivation this week. Part of it is that fact that meet got pushed back and for some reason it is messing with my head. Also, the 35ish hours of driving has fucked up my SI joints something fierce and flared up my lower back a bit. Plus I am getting up at 5AM again due to school.
- In other news, I am 70% sure I am shutting down the blog. I am just realizing my free time is getting smaller and smaller and more and more valuable. I want to spend less time fucking around on the internet, not more. Plus, whenever I do open my own practice, this could become a liability. The world is full of slack jawed faggots and I don't think they would appreciate some of the stuff I have written. It wouldn't be THAT hard to figure out my real name behind the internet name.
2 Board Bench Press: 225x3, 255x3, 275x3
Dips: BW(193!)x15x3 -ss- Plate Pinches: 25+5x30s x2, 25+5x45s
Hammer Front Raises: 25x15x3 -ss- Machine Reverse Flyes: 70x20x3
- Measured the rings on the bar at 26"... super narrow. I then used a "real" pinky on rings grip and it just felt like it was going to hurt my shoulder. I did the first work set that way and then moved my grip back in. I did move it out a little, so instead of POR on the bar, I used ROR. Still really narrow though but that feels better on my shoulder at this time.
- Just getting used to board pressing again. Haven't done it for ages. I was just gonna skip it because I didn't want to add it in too early before the meet but just decided to go light to get used to it again.
- Bodyweight is sitting pretty. I am 190 in the morning naked and 193 at the gym in gym clothes in the evening. The goal is 190 at the gym which puts me around 187 at home in the morning. I will just water cut the remaining 7 pounds.
- I have to keep telilng myself that I am leaning out and trying to get stronger at the same time and that is why the weights don't move as easy as I hope each session. My bodyweight REALLY effects my bench for some stupid reason.
- Lacking motivation this week. Part of it is that fact that meet got pushed back and for some reason it is messing with my head. Also, the 35ish hours of driving has fucked up my SI joints something fierce and flared up my lower back a bit. Plus I am getting up at 5AM again due to school.
- In other news, I am 70% sure I am shutting down the blog. I am just realizing my free time is getting smaller and smaller and more and more valuable. I want to spend less time fucking around on the internet, not more. Plus, whenever I do open my own practice, this could become a liability. The world is full of slack jawed faggots and I don't think they would appreciate some of the stuff I have written. It wouldn't be THAT hard to figure out my real name behind the internet name.
Wednesday, January 9, 2013
The Meet Got Moved
Crapfire.
The meet I am going to do was scheduled initially for March 10 in Orlando, which is about 1.5 hours away depending on traffic.
The meet has now been now been moved. Both the date and the location. And both things suck for me lol.
It is now March 24. That is the week AFTER my Part II and Part III Chiropractic Boards. The last thing I really wanted to do was be stressed and tested out the week before a meet. Boards means lots of sitting, different bed because of the hotel, and lots of brain power. Which means lots of stress and painful low back and SI joints. Also, it generally means I eat like shit, which is the last thing I want to do one week before trying to get down to 181.
Blah.
In addition to this awesome news, the meet has been moved from Orlando to Ft. Fucking Lauderdale. Which means my 1.5 hour drive has turned into at least 4 hours. Fuck. That means I 100% have to get a hotel Saturday night and my Sunday is now 100% dedicated to the meet and driving. Aka no relaxation.
Blah.
Oh well, what can you do I suppose. The news sucks though for me. Much more inconvenient. If I didn't already make blog posts and training log posts I would probably use this as an excuse to back out lol.
Only good news is I got 2 more weeks to work on my grip... although with how bad deadlifts have felt it isn't going to matter much anyway.
The meet I am going to do was scheduled initially for March 10 in Orlando, which is about 1.5 hours away depending on traffic.
The meet has now been now been moved. Both the date and the location. And both things suck for me lol.
It is now March 24. That is the week AFTER my Part II and Part III Chiropractic Boards. The last thing I really wanted to do was be stressed and tested out the week before a meet. Boards means lots of sitting, different bed because of the hotel, and lots of brain power. Which means lots of stress and painful low back and SI joints. Also, it generally means I eat like shit, which is the last thing I want to do one week before trying to get down to 181.
Blah.
In addition to this awesome news, the meet has been moved from Orlando to Ft. Fucking Lauderdale. Which means my 1.5 hour drive has turned into at least 4 hours. Fuck. That means I 100% have to get a hotel Saturday night and my Sunday is now 100% dedicated to the meet and driving. Aka no relaxation.
Blah.
Oh well, what can you do I suppose. The news sucks though for me. Much more inconvenient. If I didn't already make blog posts and training log posts I would probably use this as an excuse to back out lol.
Only good news is I got 2 more weeks to work on my grip... although with how bad deadlifts have felt it isn't going to matter much anyway.
Tuesday, January 8, 2013
This Month in Comics: December 2012
Best of the Best
All New X-men #3
-- Cyclops, Magneto, and Magik find Emma and also discover that their powers are messed up. They assume it is due to the Phoenix. Emma has lost her telepathy, Scott has no control, and Magneto seems to be severely weakened. Magik on the other hand seems stronger than ever. Emma has disowned Scott and at the very end, the O5 X-men show up at their doorstep.
Amazing Spider-Man #699
Amazing Spider-Man #700
-- The end of Peter Parker, as we see how Doc Ock steals Peter's body. In the end, Peter convinces Ock to do good... and dies. What the Fuck? This is only in this section because of its significance... the book and death of Parker was lame in my opinion and seems totally out of character.
Batman #15 (Death of the Family crossover)
-- Batman Inc keep debating whether or not the Joker really knows their identities I haven't read any of the other crossovers to know if this is true or not frankly lol. But, Batman uses his detective skills and figures out Joker has been threatening the staff at Arkham Asylum and is transforming the place, presumably for the final hoorah between the two. Book ends with Batman walking into Arkham.
Gambit #7
-- This first arc has been really really fun. Gambit finally gets the best of his captors and once again we get some cool uses of his powers. If you like Gambit at all (like I do) this book is awesome.
Thor: God of Thunder #3
---This continues to be the absolute best Marvel NOW book and my favorite book out right now. Thor continues his hunt for the Gor across three timelines. Young Thor enters the cave of Gor and is attacked once again. Modern Thor finds this cave again with the help of Iron Man and even Stark sees the fear in his eeyes. Thor only finds another God hiding there. King Thor is being overwhelmed by the dark beasts of Gor.
X-men Legacy #3
-- This is an unexpected AWESOME book. Legion is trying to rescue two mutant kids but at the same time regain control of his personalities/powers and stop the kids from killing his soul. He ends up succeeding and right as he is leaving, Logan's X-Men show up to stop him, thinking he is stealing the kids and causing mayhem like he used too. This book is just awesome so far and one of my favorites of Marvel NOW.
Good
All New X-Men #4
Aquaman #15 (Throne of Atlantis crossover)
Avengers #1
Avengers #2
-- Still setting stuff up but this book seems like it will be really good once it finally gets rolling. Basically just two issues of team building and giving us an idea of who these villains are.
Avengers Arena #1
Captain America #2- Much better than issue #1.
Deadpool #3
Indestructible Hulk #2
Justice League #15 (Throne of Atlantis crossover)
Punisher War Zone #2/5
Scarlet Spider #12.1
Average
A+X #3
Avenging Spider-Man #15.1
Cable and X-Force #1
Cable and X-Force #2
-- All we really know so far is that Cable has some brain issue where he is seeing visions of the future and he has assembled this team to stop his visions. And the visions have something to do with the TO virus. Oh, and Hope has kinda, sorta joined the team. And we know Colossus powers are messed up like the other Phoenix 5. But really... this book isn't going anywhere and is in the same boat as Thunderbolts in being a disappointment so far.
Conan the Barbarian #11
Daredevil #21
Iron Man #3
Secret Avengers #35
Scarlet Spider #12
Thunderbolts #1
Thunderbolts #2
-- Both issues are suprisngly average so far. I hope this picks up soon... I had a lot of hope for this book
Uncanny X-Force #35
-- This wasn't a fair way to end this series. This was one of my favorite comic book runs but Remender's stories got compressed due to Marvel NOW and you could really tell with this final issue. It was essentially a rush to tie up loose ends at the last second. It wasn't all bad I guess. Fantomex is still alive.. but now there are three of them as he has three brains or some shit. We find out that old Logan told present day Logan that if he didn't kill Daken, all his students would be killed by him like his were. And we got a cool Deadpool/Evan moment.
Venom #28
Bad:
Amazing Spider-Man #699.1
-- Morbius breaks free from the Raft while Doc Ock breaks out. There... I just told you everything relevant about this issue without wasting your time. Just a set up to Morbius: The Living Vampire series.
Avengers Arena #2
Daredevil: End of Days #3/8
Hawkeye #6
Iron Man #4
Awful:
Hellboy in Hell #1
Teenage Mutant Ninja Turtle #17
Wolverine #317
Wolverine and the X-Men #22- I don't know what the hell is happening with this book anymore.
Monday, January 7, 2013
Training Log: Week 4- Assistance
Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Shoulder Rehab
Pull Ups, 2min: BW(196)+40x8x3
45° BB Bench Press, 2min rest: 185x8x2, 185x7, (30s) 185x3
Paused DB Bench Press, 2min rest: 85x8x3
One Arm Cable Rows, cont: 75x12x3
DB Skulls: 40x8, 30x10x2 -ss- DB Curls: 40x8, 30x10x2
Fat Grip DB Static Holds: 65x30s x3
- Fucking hate BB inclines! Roar!
- Felt my "meh" shoulder today for the first time in months... only real change is the addition of bb inclines so I am going to drop'em like their hot just as a precaution.
January 2013 Fish Picture of the Month
Some very nicely colored Frontosas (these in particular are Cyphotilapia giberosa I guess lol). The one of the left looks male judging by the hump on its head. These are still juveniles though. The Alpha male gets a much larger hump than that when mature.
Source: Razzo from Cichlid-Forum.com
Sunday, January 6, 2013
Training Log: Week 4- Squat, Deadlift
Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Knee Rehab, Glute Rehab
Squats, belt, 3min rest: 340x4 (80%), 365x2 (86%), 365x4 (86%), 340x2x4 (80%)
Conventional Deadlift, belt, 30s rest: 335x1x10 (67%)
BB Shrugs: 225x15, 275x12x2 -ss- Dead Bugs: 3 sets
- Today was supposed to be an "easy" day strain wise. Intensity (%1RM) was going up but I wasn't going to gut through sets. Just get some work in and recover a bit from last weeks strain fest. Instead, my ego got in the way and I did a strain-ish 365x4 just because lol. All of my sets were supposed to look like the first set (see video)... no noise, nice and smooth. Idiot.
- Switching to conventional just because it is easier for me to hold the weight and be more consistent.
Squats, belt, 3min rest: 340x4 (80%), 365x2 (86%), 365x4 (86%), 340x2x4 (80%)
Conventional Deadlift, belt, 30s rest: 335x1x10 (67%)
BB Shrugs: 225x15, 275x12x2 -ss- Dead Bugs: 3 sets
- Today was supposed to be an "easy" day strain wise. Intensity (%1RM) was going up but I wasn't going to gut through sets. Just get some work in and recover a bit from last weeks strain fest. Instead, my ego got in the way and I did a strain-ish 365x4 just because lol. All of my sets were supposed to look like the first set (see video)... no noise, nice and smooth. Idiot.
- Switching to conventional just because it is easier for me to hold the weight and be more consistent.
Routine Change For Meet
School is starting back up (first time in the clinic so both exciting and scary at the some time... and time consuming) plus I am getting closer to the meet (9 weeks out) so I am shifting to more of a "powerlifting" looking split.
The biggest change is squatting and deadlifting on the same day and the addition of board presses to the bench press day. Other than that it really isn't that different. Overall volume will drop a bit (I am going to try and keep it relatively high until I get close to the meet but it depends on what school does to my recovery) and intensity will obviously increase.
As always.. it can change in an instant. Especially the assistance days. They are assistance... not vital. If I feel tired. achy, whatever... expect stuff to be cut out. Or if some of the equipment is being used (like the rack) then I will just do something else for time sake The big heavy days are what really matter at this point.
Sunday- Squat/Deadlift
- Squat
- Deadlift
- Abs
- BB Shrugs (for grip)
Monday- Assistance
- Pull Ups
- BB Incline Bench Press
- Paused DB Bench Press
- Cable Rows
- Floor EZ Bar Skulls -ss- EZ Bar Curls
- Fat Grip DB Static Holds
Wednesday- Assistance
- BB Rows
- Lat Pull Downs
- 45° Back Extension
- Rear Delts
- Abs
- BB Static Holds
Friday- Bench Press
- Paused Bench Press
- Board Bench Press
- Cable Extensions
- Raises
-Plate Pinches
The biggest change is squatting and deadlifting on the same day and the addition of board presses to the bench press day. Other than that it really isn't that different. Overall volume will drop a bit (I am going to try and keep it relatively high until I get close to the meet but it depends on what school does to my recovery) and intensity will obviously increase.
As always.. it can change in an instant. Especially the assistance days. They are assistance... not vital. If I feel tired. achy, whatever... expect stuff to be cut out. Or if some of the equipment is being used (like the rack) then I will just do something else for time sake The big heavy days are what really matter at this point.
Sunday- Squat/Deadlift
- Squat
- Deadlift
- Abs
- BB Shrugs (for grip)
Monday- Assistance
- Pull Ups
- BB Incline Bench Press
- Paused DB Bench Press
- Cable Rows
- Floor EZ Bar Skulls -ss- EZ Bar Curls
- Fat Grip DB Static Holds
Wednesday- Assistance
- BB Rows
- Lat Pull Downs
- 45° Back Extension
- Rear Delts
- Abs
- BB Static Holds
Friday- Bench Press
- Paused Bench Press
- Board Bench Press
- Cable Extensions
- Raises
-Plate Pinches
Saturday, January 5, 2013
The 2012 Shadow Awards: Part 2/2- Misc
Here is Part two of the second annual Shadow Awards. This covers a range of topics including comic book, websites, and fish pictures.
The awards after the jump...
The awards after the jump...
Friday, January 4, 2013
Training Log: Week 3- Bench Press
Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Shoulder Rehab, Pull Ups
Paused Bench Press, 2min rest: 250x6, 250x3x4
Close Grip Bench Press, 2min rest: 205x5x2
DB Shoulder Press, 2min rest: 55x10x3
Dips: BW(197)x12x5
Hammer Front Raises: 20x15, 25x15 -ss- V Bar Cable Ext: 100x20x3
Fat Grip DB Static Holds: 60x30s x3
- Another solid session.
- My holiday weight is finally coming off. 194 at home this morning, 197 at the gym. Took about 5 days to come off.
- Bench Press felt solid. Did what I wanted to do (about the same amount of effort as the Week 3 Squats). Power off the chest feels great, if anything my lockout is iffy.
- Does anyone else think from this video that my grip is too narrow? My wrists don't look lined up with my elbows... so that means I need to tuck more or widen my grip right? I use a pretty narrow grip to protect my shoulders. Also... I get MONSTER leg drive don't I? lol
- I think reps 2-5 were paused ok but one was a tad short and 6 was a tad "bouncy." I hate when people say "paused" or "deep!!" and then don't actually do either so just callin' it like I see it even if it is my own lifts.
- Routine changes next week... it will look more powerlifting-ish I guess. 2 "heavy" days where I do my main stuff and then 2 assistance days.
Paused Bench Press, 2min rest: 250x6, 250x3x4
Close Grip Bench Press, 2min rest: 205x5x2
DB Shoulder Press, 2min rest: 55x10x3
Dips: BW(197)x12x5
Hammer Front Raises: 20x15, 25x15 -ss- V Bar Cable Ext: 100x20x3
Fat Grip DB Static Holds: 60x30s x3
- Another solid session.
- My holiday weight is finally coming off. 194 at home this morning, 197 at the gym. Took about 5 days to come off.
- Bench Press felt solid. Did what I wanted to do (about the same amount of effort as the Week 3 Squats). Power off the chest feels great, if anything my lockout is iffy.
- Does anyone else think from this video that my grip is too narrow? My wrists don't look lined up with my elbows... so that means I need to tuck more or widen my grip right? I use a pretty narrow grip to protect my shoulders. Also... I get MONSTER leg drive don't I? lol
- I think reps 2-5 were paused ok but one was a tad short and 6 was a tad "bouncy." I hate when people say "paused" or "deep!!" and then don't actually do either so just callin' it like I see it even if it is my own lifts.
- Routine changes next week... it will look more powerlifting-ish I guess. 2 "heavy" days where I do my main stuff and then 2 assistance days.
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