squats looked real nice tom. Not every session has to be a huge heavy sesh, especially with your back problems.
its actually a really good workout if you think about it..... no way you could have done that with the back completely fukked nahmeen haha
and my dog is the cheekiest kunt ever. he is 4 or 5 this year i dont remember but just yesterday i made myself chicken nuggets and set them on the table in my sitting room and left to get ketchup, came back and that little white cheeky kunt had eaten all but 2 haha i made 12.
the minute i enterred the room he jumped off the table into his bed like he did nothing.
he eats like a horse i was literally just gone outside for 2 mins to get some ketchup and he ate 10 fukking nuggets haha
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02-16-2013, 07:35 AM #3301
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02-16-2013, 09:40 AM #3302
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02-16-2013, 10:02 AM #3303
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02-16-2013, 12:44 PM #3304
Thanks, Mike.
Yeah I was just happy to do all that squatting and my back feeling fine. Now I know I can do some better stuff next time.
Fackin lol @ the dog!
Not too funny when it happens, but funny later on.
Been there myself a few times.
The best is the look they give you after they do something like that. It's like "WTF you lookin at me for? I didn't eat those chicken nuggets."
Meanwhile their whiskers are full of bread crumbs and they cant stop licking their chops.
I know this feel.
Thanks, Andrew.
Although light, the squats were pretty nice. Next time will be better.
No one noticed me yesterday doing the stair climbing.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-16-2013, 01:08 PM #3305
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02-17-2013, 08:42 AM #3306
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02-17-2013, 05:20 PM #3307
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02-17-2013, 05:29 PM #3308
February 17
Back is feeling good.
Even did some light snow shoveling.
Weirdly enough, my wife pulled her lower back a couple of days ago.
Went to get our daughter out the car and snap. It happened.
So now I'm living it on the other side.
Chest
Incline BB Press
150x13
150x11
150x8
150x7
140x8
130x11
That was a little weird. First set was good and strong, but reps dropped significantly after a couple of sets.
I dunno what happened.
DB Flyes
35x13, 13, 13
Incline DB Press (higher incline)
55x13
55x11
55x8
45x11
That was familiar.
Decline DB Press
50x8
These just felt awkward.
I've done decline BB press and that was ok. But this just didn't feel right.
Push ups
10 reps
8 reps
Not sure why, but I had almost no strength left.
My shoulder was starting to bother me, too.
Good timing on starting with that sports medicine clinic cuz it's been feeling a little tight. Would be great to see some improvement with my shoulder.
Anyway, chest was worked well enough.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-18-2013, 12:10 AM #3309
just tell her to 'eat cement and harden the fcuk up'
......... report back to us what happens
That was plenty of volume for chest and that was a lot of reppage on those inclines to start with. 58 reps and your tris should be starting to get tired, so it's no surprise that the rest of the presses started feeling heavy
Good luck with that sports med clinic --- I'll be keen to know what you think about the ART, especially if he gets stuck into your delts/pec"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-18-2013, 06:30 AM #3310
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02-18-2013, 07:04 AM #3311
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02-18-2013, 09:03 AM #3312
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02-18-2013, 05:30 PM #3313
Thanks, doc.
The tris were definitely feeling fatigued.
I'm a little nervous about this ART. Sound like it might be a wee bit uncomfortable.
PS: If I was to say that to the wife, I would not be reporting back ever again.
lol
Thanks, Musid.
It was a weird kind of fatigue. Came on a little too quick.
We'll see how it goes next time. It's been a long time since I've pressed any decent weight so I'm sure it feels "new" to my body. Will get more accustomed over time.
For compound moves, I usually rest between 1:45 and 2:00. (I typically time my rest to keep things consistent)
Bingo!
And you're not even married yet. You'll do just fine, bro.
Tell me about it....
I had another little episode during today's training session. There may be a curse on the household.
A full investigation has commenced on the rep decrease.
Will report back.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-18-2013, 05:42 PM #3314
February 18
Was time to do some light DL's and see if the back is 100%.
Felt pretty good today even though I had a shyt night's sleep.
Back
Wide Grip BW Pull ups
9 reps
9 reps
8 reps
Resistance band x 9 (slow tempo and stricter form)
Deadlifts
Warm up
135x7
145x7
165x7, 7, 7
185x3
205x3
Yeah, it was alright.
I should be good to go.
DB Rows
95x3x10
Easy stuff.
BB Shrugs
215x15
235x15
245x15, 14
Traps feeling good.
One Arm Lat Pulldowns (strength band)
3x15 reps - each arm
Seated Rows (strength band)
3x12
Good little pump going.
Easy session but good.
Advice for all: Although training barefoot may have some advantages, please stay safe.
After the last set of my DB Rows, I placed the DB down and went to step over it.
Well, I guess I misjudged it and banged my foot right into the iron plate.
Oh sweet Jesus, the pain. I thought I broke my toes. Still hurts me hours later and my middle toe is really bruised.
So again, stay safe.Last edited by viennafat; 02-18-2013 at 05:58 PM.
Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-18-2013, 07:19 PM #3315
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02-19-2013, 07:00 AM #3316
Thanks!
Next time I will take it up a notch with the deads and I should be good. (although today my lower back is stiff)
lol
Today my toe is black/blue/dark red and walking is a bit of a challenge. Should be fine by the time I need to squat on Friday.
So I broke 200lbs this week. (it's been a while since I've been 200)
Bulk is moving in the right direction. Just hope that fat doesn't creep up.Last edited by viennafat; 02-19-2013 at 07:41 AM.
Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-19-2013, 07:02 AM #3317
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02-19-2013, 09:23 AM #3318
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02-20-2013, 05:15 PM #3319
Thanks, Matty.
Therapy update
So I'm lying on the couch telling the shrink about the time when I was a boy and.....
Oops, wrong therapy session.
Today was my first session with the chiro.
Overall impressions: Great.
Younger guy, very knowledgeable, good listener, primarily deals with athletes, got right to the point.
Did a quick assessment, asked some questions, and off we went.
Started with 15-20 minutes of electro stimulating acupuncture. Needles all over the shoulder and pec.
After that we moved onto Active Release Therapy.
All aboard the pain train!! Motherfuker.....
Andrew, you weren't kidding. We did a good 20-25 minutes of pure ART.
Focused on shoulder, pec major, pec minor (holy fuk that hurt), lat, bicep, suscapularis (holy fuk again).
After I re-gained consciousness, he did "scraping". Put some hot balm on my shoulder and started scraping the area.
Then he ended it with some mobility stuff and a quick chiro adjustment.
Told me to do a couple of exercises (scap push ups and lying db external rotations).
Was confident that we can resolve these issues and get me back pretty close to 100% and in a relatively short period of time if he goes aggressive.
Said he doesn't detect any serious issue so far.
Was planning on doing an arm session, but that wasn't happening. I could barely move my arm.
The best is after he was done and I got up to put my shirt back on, I looked in the mirror and my shoulder looked like it was beaten with a bat. Was pretty ugly.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-20-2013, 06:04 PM #3320
Pain is the way to go!
I had DTR and dry needling for subscap at one stage and that was excruciating .... like literally couldn't talk, and just tried to count holes in the ceiling, pretending it wasn't really happening.
I know you'll be sore today, but I'm sure you will fcuking awesome next time you bench!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-21-2013, 06:20 AM #3321
I guess in this case it's definitely no pain, no gain.
The chiro was telling me how in the past he's treated pro football players (who are typically quite large) and they would be screaming like girls during treatment.
Distraction is a good approach. When he did the pec minor and subscap, holy sh!t was it painful. I tried to scream but nothing came out.
Looking to bench in 2-3 days so I'm curious if I'll notice a difference already.
My shoulder it still really sore today so I don't know if I'll be able to do an arm workout. Might have to settle for some squats. (assuming that feels ok)Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-22-2013, 05:26 AM #3322
February 21
Shoulder was still achy from the treatment so I went with some leg work instead of arms.
Legs & Abs
BB Squats - building my way back up slowly
Warm-up
175x8
175x8
175x8
185x7
175x8
165x10
175 is where I had left off before my lower back tweak. So I'll pick it up from here and keep moving forward.
No issues with strength or back. Got a real sharp pain in my left hamstring during the 1st work set, but it slowly went away.
I like it when stuff happens that way.
Calf Raises - using a step
+65x17/16
+65x15/13
+65x13/12
Because of that toe incident I had a few days ago, calf raises didn't feel so pleasant on my right foot.
Decline Situps
+25x16
+25x14
+25x12
Abs on fiyah.
Lunges
BWx10 each
+60x8 each
+60x7 each
Havent done lunges in ages.
For the weighted ones, just used 2 30lb DB's.
These felt alright.
Weighted Stair Climbing
+60x3x9 (each leg)
Holding 2 30lb DB's, going up stairs 2 steps at a time.
Forearms got a great workout, too.
This wasn't a bad session.
I've significantly dropped my squat speed to make sure my form is alright and to really control the movement.
Makes things a little tougher, but extra TUT can't hurt.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-22-2013, 07:21 AM #3323
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02-22-2013, 08:09 AM #3324
He said I can continue training as I am but not to do anything too crazy for a couple of weeks so we can see how it goes.
I was planning on benching 300lbs but I guess I will postpone that until March.
This chap thinks that within a month I'll see a very noticeable difference.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-22-2013, 08:43 AM #3325
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02-22-2013, 12:22 PM #3326
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02-23-2013, 07:32 AM #3327
February 22
Arms
EZ Bar Curls
90x12
90x11
90x10
80x12
Seated French Press
85x12
85x12
85x11
80x12
DB Curls
45x13
45x12
45x11
Biceps feeling it.
Floor Skulls
85x10
85x10
OH DB Extensions
32.5x10/10
32.5x10/10
Concentration Curls
35x14/13
35x13/12
35x10/9
Concentration Curls
35x14/13
35x12/12
35x11/11
Resistance Band Tri Pushdowns
13 reps
10 reps
Poundstone Curls
Bar x 25
Arms super pumped.
Took it a little easy on the tris cuz I want to bench Sunday and don't want too much DOMS.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-23-2013, 07:40 AM #3328
Got a lot to catch up on - I've been swamped - But I love to see all this good news about your lower back Tom!
Awesome to see your DLs picking up after the back injury Tom!
DB rows are monstrous as always - hows DB rows feel on your lower back? You need a good bit of lower back stabilization on DB rows, especially when theyre that heavy.
Heavy ass BB Shrugs - do you use straps? I tried 135 the other day and Its so hard for me to even keep my grip on the bar and it feels awkward to me - I'm going to look for a different trap excercise. Any ideas?
Lol @ the chiro - I need to find a good Chiro - mine is really only being provided for my car crash and I don't like her so much
And its awesome that your squats are back to where they were now before your lower back tweak!!!
And as always your strong arms are strong - DB curls for high reps at 45lbs is insane! ...I need to step up my arm work . Got an arm pic btw? No homo, but miring lifts lolMy log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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02-23-2013, 01:30 PM #3329
Thanks, Musid!
Appreciate the support.
Yeah my lower back seems fine now so I'm good to go.
If my back is in good shape, DB rows don't seem to ever bother it.
If it's a little tight or has been tweaked, then I feel them a lot more.
Yup, I do use straps with BB shrugs. Because I usually do high reps and do them at the end of the workout, my grip is always weak by that point. I think shrugs is one of those movements where straps are very acceptable and necessary. Would not want my grip interfering there.
Have you tried DB Shrugs? Those might be better. There are other exercises that hit the traps (dl's, rack pulls, rows), but I don't know of any other exercises to hit the upper traps directly other than shrugs.
It was only one session, but I was happy with this chiro. Primarily because he does more than the standard chiro work and he specialized in athletics. We'll see how it goes, though.
Squats are feeling good and I hope I can keep progressing.
It's been a long and difficult road with squats for me.
I started squatting a couple of years ago and just when I started making some good progress, I fractured my foot. So that took away over a month, started from scratch almost, and then when I got back into them I had a major lower back injury. 2 months out of commission that time.
Long story short, got to squatting some decent weights (did a couple of rounds of Sheiko) but my form was sh!t and was having some issues. Re-set the whole thing and started back from basics.
I'll trade some of your bench and squat for my curling.
Funny you ask for pics, found some semi-recent ones that I was going to post. Just gotta transfer them onto the PC and upload.Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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02-23-2013, 01:43 PM #3330
I definitely agree with you on shrugs and straps.
I haven't tried DB shrugs but I may. IK Andrew posted a good "alternative" shrug vid in your log the other day that I still gotta try.
And that whole squat business - thats crazy stuff. Most important thing is that you get back up every time you fall - thats dedication.
And awaiting picsMy log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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