BrackneyC gets back to the basics

[trickyB]

Looks like a good session, glad the sciatica behaved for you today. Hopefully a sign of things to come.

[raynerd]

Big chest and tri session Brack! Big weights moved and hopefully the legs are a sign of good things to come.

[Brackneyc]

Looks like a good session, glad the sciatica behaved for you today. Hopefully a sign of things to come.

Hopefully. Even near the end of the day when it tends to feel the worst, it isn't all bad. Might end up missing legs again this week, but if it is a means to and end, I will suffer it.

Big chest and tri session Brack! Big weights moved and hopefully the legs are a sign of good things to come.

Thanks man. I am hopeful that this is the beginning of the end of this pain deal. Most of the weekend, I was in consistent pain, and was not happy. Today was seriously a positive experience. I know it isn't over, but I could do this for a while if it meant steady progress.

[Brackneyc]

04/21/2015
Cut, day 31
Weight: 210
Time In: 0407
Time out: 0455

Lat pulldowns
2 x 125 x 10
3 x 135 x 10

Bench Supported BB rows
5 x 180 x 06

Seated cable rows
2 x 130 x 12 (Wide grip)
3 x 130 x 12 (close grip)

Cable Pulldown Curls
3 x 130 x 12

Spider curls (my version)
3 x 105 x 10

Standing DB Curls
3 x 30 x 10

Hammer curls
3 x 32 x 08


Up 1 lb today. Not feeling that. Well, actually really feeling that. Water weight I tell ya'. Training was good. Good pace, hit all the right areas. Leg no better, but more importantly, no worse. Mornings are better than afternoons for the leg. I spend 90% of my day on my feet, so I should expect a slower recovery time. Feeling confident. PT tomorrow.

[Brackneyc]

04/22/2015
Cut, Day 32
Weight: 208
Time In: 0424
Time out: 0520

Warm up for RC


Seated OHP
3 x 75 x 12
3 x 115 x 06

Arnold Presses
1 x 30 x 10
3 x 35 x 06

Lying side laterals
3 x 12 x 12

Cable laterals
3 x 5lbs x 12

Front incline laterals
3 x 15 x 12

Lying Rear Laterals (Bench Supported)
3 x 25 x 12

Shrugs
3 x 205 x 10


This is a big departure from my regular shoulder day. Reason? My shoulders suck. I went and found a routine (sort of random, I know) and ran with it. Lots of isolation, but for my shoulders, it may be the shake up I need. We will see. Most weights today were to get the movements right. Could not possibly be worse than what I was doing.

[raynerd]

Awesome scale weight! 208 is down a couple! Like the shoulder mix. How are the lying side laterals? I have never tried them. Solid work Brack!

[Brackneyc]

Awesome scale weight! 208 is down a couple! Like the shoulder mix. How are the lying side laterals? I have never tried them. Solid work Brack!

I enjoyed the workout today. Felt like a nice change from the other one. Will run it as long as I can. Saw the PT today. Not good news. No more PT. They are calling me tomorrow to set up an MRI. Could be surgery. The symptoms suggest to the PT that we are going backwards. He doesn't want to risk further damage. He did say I could continue to do lifts that do not aggravate it. Basically, no legs, calves or DL until this thing is figured out.

I played a stupid game, and I won a stupid prize.

[EmailHosting]

That's a great story. It's strange how some people only do the weight-lifting thing and nothing else. It makes sense to balance it out like you have done and add in a little fun (bike riding). Well...who knows...some people actually enjoy lifting weights.

I wonder how many people would actually lift weights if there were no results to come from it. I think people would still ride their bikes if no physical results were to come from it. That's why I like to see people incorporating fun into their workouts.

[mirroroferised]

Really sorry to hear that news Brackney. Hope you have a strong recovery.

[Brackneyc]

Really sorry to hear that news Brackney. Hope you have a strong recovery.

Oddly, I am having the MRI on Sunday at 0700. Did not know they did them on Sunday, but I am taking it. No missed work this way. I mowed the lawn again today. Did less than the full yard, but it had to be done. Tomorrow is Full Body Friday. Looking forward to it.

[raynerd]

Crappy news Brack! Maybe all of this will turn out for the best in the long run. In my hospital they book MRI appointments 24 hours a day. Where I trained they used the MRI at night to do animals. It is such an expensive machine that they run it all the time to cover expenses basically.

[Brackneyc]

Crappy news Brack! Maybe all of this will turn out for the best in the long run. In my hospital they book MRI appointments 24 hours a day. Where I trained they used the MRI at night to do animals. It is such an expensive machine that they run it all the time to cover expenses basically.

I have certainly done my part to pay for those MRI machines.

04/24/2015
Cut, day 34
Weight: 207
Time In: 0425
Time out:0512

Reverse grip BP
2 x 115 x 12
2 x 135 x 08

OHP
3 x 77 x 08 (BTN)
3 x 97 x 08

BB rows (Supported)
2 x 120 x 08
3 x 140 x 08

TPD
4 x 75 x 08

Shrugs
4 x 150 x 08

Diamond pushups
1 x 21
2 x 19

Standing DB Curls
4 x 32 x 08

Hammers
3 x 32 x 08


I decided to do an 8 rep day. I usually progress each Friday until I hit 12. Today was to be a 12 rep day, but I opted to add weight and start over on 8 reps. Workout felt good, but I am a little down today at the prospect of another surgery. I foresee a future without DL, and maybe squats. Could be the end of any movements that involve pulling from the floor. IDK, but I am not risking my spine over them. If the doc eventually clears me, I will do them. But, my doc is a big weight guy, and I trust his opinion, whatever it might be.

[JimmyJonny]

I enjoyed the workout today. Felt like a nice change from the other one. Will run it as long as I can. Saw the PT today. Not good news. No more PT. They are calling me tomorrow to set up an MRI. Could be surgery. The symptoms suggest to the PT that we are going backwards. He doesn't want to risk further damage. He did say I could continue to do lifts that do not aggravate it. Basically, no legs, calves or DL until this thing is figured out.

I played a stupid game, and I won a stupid prize.

Damn Brack, this is NOT what I wanted to come in here and see. My thoughts are with you........ lets hope for the best.

[Marius_Ursus]

Nice upper body work. Sorry to read that you're going to be working on your chicken legs. :-\

What is a TPD?

[Big_Sky_Guy]

What particular surgery are they talking about?

[Brackneyc]

What particular surgery are they talking about?

Not really sure. Had the MRI on Sunday at 0700. My guess is to repair/remove any parts that are injured. They mentioned potentially having loose particles in there, causing issues. They did not specify, but only to say that it would be a last resort, as it really should be imo.

Here is todays work:

04/27/2015
Cut day 37
Weight: 208
Time In: 0420
Time out: 0520

(...) Denotes a change in rep and/or weight

BP
1 x 195 x 09 (+5lbs, -4 reps)
1 x 200 x 06 (+5lbs, -2 reps)
1 x 200 x 05 (+5lbs, -2 reps)
1 x 210 x 04 (+5lbs, +/-0)
3 x 155 x 06 Reverse grip

Reverse grip Incline BB
4 x 115 x 09

DB Press (no increase in weight)
1 x 68 x 13 (+2 rep)
1 x 68 x 11 (+1 rep)
1 x 68 x 10 (+/-0)

Dips (tricep focused)
1 x BW (+10 lbs) x 11 (+1 rep)
1 x BW (+10 lbs) x 11 (+2 reps)
1 x BW (+10 lbs) x 11 (+1 rep)

Diamond pushups
1 x 16 (+2 reps)
1 x 14 (+1 rep)
1 x 15 (+2 reps)

TPD
3 x 70 x 14 (+2.5 lbs, +1 rep each)

I added in reverse grip BP as my warm ups, and my finishers for BP. Also used them on Inclines. I was feeling a plateau coming, and wanted to switch things a bit before it hit. Just trying to shake it up a bit, but stay focused on the basic movements. Did about three hours of yardio yesterday, and frankly, my leg hasn't felt this good in weeks. Let's see how it feels in a few hours.

[raynerd]

Nice chest and tri work, ton of volume packed in there. Never tried reverse grip bench, how did it go doing reverse on inclines? I have never seen that done before!

[Brackneyc]

Nice chest and tri work, ton of volume packed in there. Never tried reverse grip bench, how did it go doing reverse on inclines? I have never seen that done before!

I looked at many videos on the reverse BP, both flat and incline. It takes a lot more focus to keep the form (imo) on these, but I am ok with that. Seems like a good movement to include, based on what I read about them. I figure I won't be any worse off, and it gives me something new to try. I tried them a while back, but did so without much research. This time trying to be a little more educated about it.

[mirroroferised]

Did about three hours of yardio yesterday, and frankly, my leg hasn't felt this good in weeks. Let's see how it feels in a few hours.

Sounds like a good sign.

Great to see workouts in here with all the issues at the moment. Too many people lie on the couch to deal with problems. Good man

[Brackneyc]

Sounds like a good sign.

Great to see workouts in here with all the issues at the moment. Too many people lie on the couch to deal with problems. Good man

I guess one thing I can accept is that the couch is the most uncomfortable place on earth for me right now. Getting up from being seated causes the most pain.

I did this today, and I liked it.

04/28/2015
Cut, day 38
Weight: 205
Time In: 0405
Time out: 0455

Lat pulldowns
2 x 125 x 11
3 x 135 x 11

Bench Supported BB rows
6 x 185 x 05
(3 wide grip, 3 close grip)

Seated cable rows
2 x 135 x 10 (Wide grip)
3 x 135 x 10 (close grip)

Cable Pulldown Curls
3 x 135 x 10

Spider curls (my version)
3 x 105 x 10

Standing DB Curls
3 x 30 x 11

Hammer curls
3 x 32 x 09


That 205lbs was what the scale said. My clothes would support a 17 lb loss for sure. almost halfway to my goal. Feeling pretty good about that.

[raynerd]

205!! Cutting like a champ Brack, awesome work. Sweet workout today!

[Flounderbout]

I foresee a future without DL, and maybe squats.

In the words of Bart Simpson "I didn't think this was physically possible, but this both sucks and blows at the same time".

Here's hoping that they sort it. In the meantime, look after that spine. It's the only one you've got.

[Brackneyc]

In the words of Bart Simpson "I didn't think this was physically possible, but this both sucks and blows at the same time".

Here's hoping that they sort it. In the meantime, look after that spine. It's the only one you've got.

It does suck. Today was a good day in the gym, a painful day after that.

Here was today:

04/29/2015
Cut, Day 39
Weight: 205
Time In: 0427
Time out: 0530

Warm up for RC

Standing OHP
3 x 75 x 13
2 x 115 x 07
1 x 65 x 15 (Reverse grip)
2 x 85 x 10 (Reverse grip)

Arnold Presses
1 x 30 x 15
3 x 35 x 07

Lying side laterals
3 x 12 x 13

Cable laterals
3 x 5lbs x 13

Front incline laterals
3 x 15 x 13

Lying Rear Laterals (Bench Supported)
3 x 25 x 13

Shrugs
3 x 205 x 11

Overall it was a good day. I may end up dropping some of the stuff, but it is fun trying a new regimen. Tomorrow is leg day, or in other words, and off day for me. Sucks, but it is what it is.

[baker]

Best of luck on your recovery Brack. Damn you get up early.

[mirroroferised]

I've never tried reverse grip ohp before. Sounds hard lol

[raynerd]

Big shoulder work Brack! Great job on the scale as well, looks like the cut is right on track. Awesome work despite your injury, takes balls to keep going when you are hurting!

[Brackneyc]

Big shoulder work Brack! Great job on the scale as well, looks like the cut is right on track. Awesome work despite your injury, takes balls to keep going when you are hurting!

Much appreciated man. The scale whipped me today, as it registered +2. No biggie, I know where it came from. More chicken, less other stuff.

Here were the days festivities:


05/01/2015
Cut, day 41
Weight: 207
Time In: 0425
Time out:0512

Reverse grip BP
2 x 115 x 15
2 x 135 x 09

OHP (reverse grip)
5 x 75 x 09

BB rows (Supported)
4 x 140 x 09

Close grip reverse BP
4 x 115 x 09

Shrugs
4 x 175 x 09

Diamond pushups
1 x 22
2 x 20

Standing DB Curls
4 x 32 x 09

Hammers
4 x 32 x 09

I am adding in more reverse grip work because I want to switch things up a bit, but still keep my basic format, which I feel is working. I kept most rest sets today to 30 seconds, so despite the weak looking numbers, I squeezed a lot of stuff in there. I do miss doing legs.

MRI showed a bulging disc, as opposed to a ruptured disc. I am told that is better news than if it were ruptured. They cancelled my next appointment, while the doctor examines the MRI and determines possible next steps. Might be an epidural, or it may be surgical. The epidural I can do now, surgery would have to wait at least 4-6 weeks. If they told me I was facing paralysis, I would do it now. Otherwise, we go on summer break (you know me and my cushy government job), and I'd prefer not to miss work.

I have a script for pain meds, so that will hopefully calm things down a bit. Funny thing, I generally feel good in the morning, but at night, it is a totally different story.

Time to go to my comfy job.

[trickyB]

Hopefully the epidural and more time will get that settled down. But you gotta do what you gotta do.

I have been doing reverse grip bench on the smith for a couple months while I have been rehabbing my shoulder and enjoy it. Maybe new movement means new growth..I can dream can't I. I have also been benching and doing OHP with a swiss bar. A little awkward but better for my shoulders over the long haul. I will admit that I am looking forward to some barbell declines if things continue to go well.

The scale is moving and can keep moving without squats and deads.

[raynerd]

Great job Brack! That news sounds the lesser of 2 evils anyway. Surgery would put you out of the game completely. Keep doing what you can Brack, you are kickin azz!

[Brackneyc]

Great job Brack! That news sounds the lesser of 2 evils anyway. Surgery would put you out of the game completely. Keep doing what you can Brack, you are kickin azz!

I woke up today and the leg has not felt this good in 6 weeks. Not sure what, if anything that means. Spend the weekend doing the yard, assembling a fire pit, and assembling a pergola. I guess the trick is to stay completely active at all times. I will see how it feels at the end of the day. As I sit here (post workout), I feel great. Who knows. I mean, I can still feel that things aren't right, but at least I can sit here and not be in excruciating pain for a minute.

Here is how this morning came out:

05/04/2015
Cut day 44
Weight: 205
Time In: 0424
Time out: 0525

(...) Denotes a change in rep and/or weight

BP
1 x 195 x 11 ( +2 reps)
1 x 200 x 06 (0)
1 x 200 x 05 (0)
1 x 215 x 02 (+5lbs,-2reps)
3 x 155 x 07 Reverse grip

Reverse grip Incline BB
2 x 115 x 10 (+1 rep both sets)
2 x 115 x 09 (0)

DB Press (+2lbs)
1 x 70 x 10 (-3 reps)
1 x 70 x 09 ( -2 reps)
1 x 70 x 09 (-1 rep)

Decline Reverse CGBP
3 x 115 x 12

Dips (tricep focused)
1 x BW (+10 lbs) x 12 (+1 rep)
1 x BW (+10 lbs) x 12 (+1 reps)
1 x BW (+10 lbs) x 11 (0)

Diamond pushups
1 x 17 (+1 reps)
1 x 14 (0)
1 x 14 (-1 reps)


I am not unhappy with this at all. I switched away from tricep push downs due to a nagging left elbow when I do them. It still nags me, but I feel fine atm. The weight is about 2lbs off (too high) from where I projected I would be right now. I did have some extra watermelon over the weekend. Hey, I had to try out my new watermelon cutter.