BrackneyC gets back to the basics

[Brackneyc]

And when the wife is happy, everybody is happy.

So far, that has worked pretty well for me. Think I'll keep that at the top of my list.

Glad things went well even after a rocky start. Watch that neck

Yeah, the neck is doing ok, and despite the pain, I am still pretty far ahead of where I thought I night be this soon after the procedure. Not going to get greedy.

Smart to back off on the front squats if they were bothering your neck, and at least now you know! Must be a lot of trial and error at this point, but you are pushing through so well and working right around it. Very impressive! A good leg sessions is awesome if you have to sit for the majority of the day. You know the legs are getting rested! Hope the classes went well!

Class went really well actually. Even tough it is a pretty dry subject (finance), the politics of it all keep it interesting. The instructor os cool too, so that helps a lot.

easy witrh the neck. you only get one

The neck pain (thankfully) was restricted to that event. Once I put the bar down, it was fine. I was not about to push it, especially knowing I had class all day.

[Bo_Flecks]

With that experiment in the bank, I got my routine underway, and got right after it.

Looked like a very solid leg day, Craig. All you can do is test the waters on a movement like front squats. If it's there, roll with it. If not, do exactly like you did. Smart training is smart.

[Brackneyc]

Looked like a very solid leg day, Craig. All you can do is test the waters on a movement like front squats. If it's there, roll with it. If not, do exactly like you did. Smart training is smart.

Thanks Steve. I am finding the smarter I train, the more I enjoy this.

[mharrislove]

Thanks Steve. I am finding the smarter I train, the more I enjoy this.

^^^This is good to hear. You thrashed your quads, but you were working the "muscle" between your ears, too. You will go far having a well-thought out plan of attack while remaining flexible enough to make changes as your body demands. Those are the marks of a good iron athlete.

[Brackneyc]

^^^This is good to hear. You thrashed your quads, but you were working the "muscle" between your ears, too. You will go far having a well-thought out plan of attack while remaining flexible enough to make changes as your body demands. Those are the marks of a good iron athlete.

Thanks MH. That muscle (between my ears), is the "lagging" body part I am really trying to work on. As that one gets worked, a lot of other good things could happen.

[Brackneyc]

Monday 03/28/2011

Time in: 0430 am
Time out: 0600 am

Weight: A fat 182lbs

On the radio: 104.9 Davenport

DB Bench Press (flat today)
1 x 55 x 9
1 x 60 x 9
1 x 65 x 9
2 x 67.5 x 8 (+3 rest pause)

Chest Supported BB bar rows
1 x 125 x 12
1 x 145 x 11
1 x 165 x 8
2 x 175 x 7 (+4 +4 rest pause on last set)

Seated overhead press (supersetted with LPD))
1 x 70 x 8 (up 5 lbs)
1 x 80 x 8 (up 5)
2 x 90 x 7 (up 5
1 x 95 x 7 (up 5

Lat pull downs (neutral)
1 x 120 x 10 (up 5 lbs)
1 x 140 x 8
3 x 150 x 7

BB Curls (supersetted with Tricep OHP)
1 x 65 x 8
1 x 75 x 7
3 x 80 x 7 (up 5 ) +3 +3 rest pause

Tricep OHP
5 x 60 x 9

Rack DL
5 x 215 x 6 (45 seconds between sets) +3 rest pause reps


Had a good one today (up at 4:00 am, yay). Added weight to every movement. Everything felt light today, even for me. ☺ I was very pleased with my shoulder presses. DL/shrugs were painful, but I got through them. May drop this as a movement for a week or two and see what happens. I will keep shrugs, but want to go back to regular DL for a few weeks. The combination of those two movements together is not agreeing with my neck right now, but separately they aren’t nearly as painful (sharp pain).

Overall, very happy, and motivated to return to work after two weeks off (spring break).

Have a good one everybody. ☺

[rpaul11]

very good work today. Nice bench press numbers.

If something isn't agreeing with your neck STOP. No joking matter there. No working through it.

[Brackneyc]

very good work today. Nice bench press numbers.

If something isn't agreeing with your neck STOP. No joking matter there. No working through it.

Thanks man. Yeah the neck thing is weird, because it can feel great the first set, and then a pinch on the second. Going to lay off those. I am really surprised at how my OHP are going. it wasn't two weeks ago when I felt like I may be done with those forever, and now, they feel great. I'll take that.

[fitmom43]

Solid workout Craig!!! Had to laugh at the fat 182!!! You are far from fat, get that fat man out of your head!!!

[taylor9569]

Looking good man

[Brackneyc]

Solid workout Craig!!! Had to laugh at the fat 182!!! You are far from fat, get that fat man out of your head!!!

LOL. I am tying to get rid of that fat dude. Smashing with iron seems to be helping.

Looking good man

Thanks man, Feeling good.

[bamazav]

very good work today. Nice bench press numbers.

If something isn't agreeing with your neck STOP. No joking matter there. No working through it.

I agree with Rich here. I would look at the shrugs as the culprit more than the DLs, they have more of a direct activation of the muscles in the neck area. My 2 cents.

[Meatpants]

Nice work Craig. Good to see you listening to yourself.

Have a great week buddy.

[mharrislove]

Those were some pretty mean BB rows with some nasty rest-pause thrown in...I like it. The presses are moving ahead at a good clip, too. Good job, bro.

[Doc.Happy]

LOL at fat, i feel much the same way this morning. i hate that feeling, especially when i look it too!

great workout. im always impressed with you guys who can do a whole body or whole upper body workout. i cant stay focused that much

have a fantastic monday!

[ironwill2008]

Added weight to every movement. Everything felt light today, even for me.

Both signs of solid progress.

Sometimes the numbers don't move much, but the entire workout will just feel 'right.' That's progress too.

[Brackneyc]

I agree with Rich here. I would look at the shrugs as the culprit more than the DLs, they have more of a direct activation of the muscles in the neck area. My 2 cents.

Yeah, my neck (6 hours later) is paying me back for this morning. It isn't horrible, but not what I was hoping for.

Nice work Craig. Good to see you listening to yourself.

Have a great week buddy.

Thanks Tony. Looking forward to really going hard this week.

Those were some pretty mean BB rows with some nasty rest-pause thrown in...I like it. The presses are moving ahead at a good clip, too. Good job, bro.

Thanks man. I have always loved doing back. These BB rows are a lot of fun. I am most surprised at how I am able to put the bar back on the rack after the set.

LOL at fat, i feel much the same way this morning. i hate that feeling, especially when i look it too!

great workout. im always impressed with you guys who can do a whole body or whole upper body workout. i cant stay focused that much

have a fantastic monday!

Thanks Doc. I actually "felt" fat this morning, which is worse than anything. This stomach of mine is one stubborn monkey.

Both signs of solid progress.

Sometimes the numbers don't move much, but the entire workout will just feel 'right.' That's progress too.

I have accepted (and embraced) ant upward movement as a good thing. I'd rather add some here and there, and see movement, as opposed to going to far too fast, getting hurt, or hitting an unnecessary plateau.

Thank you guys for the support. Hugely helpful for me.

[Brackneyc]

Tuesday 03/29/2011

Weight 180

On the radio: 104.9 Davenport (The station can be streamed if anyone wants to listen in☺)

Time in: 0435 am
Time out 0540 am

Warm up sets no longer logged. Takes up too much space

Heel raises (supersetted with Good Mornings)
5 x 205 x 16 (up 15lbs)

Good Mornings
5 x 85 x 8 (up 1 rep each set)

Seated calf raises
1 x 140 x 11 (up 10lbs and 2 reps)
4 x 150 x 9

No squats today. Neck is killing me.

Hip belt squats
1 x 75 x 10
1 x 100 x 10
1 x 125 x 10
1 x 150 x 9
1 x 160 x 7
1 x 170 x 6
1 x 100 x 10 (afterburner set)

SLDL
5 x 185 x 6 (up 2.5lbs)

Two Ab cycles (no rest between sets)
Woodchops 2 x 15
Cable crunches 2 x 15
Wheel of pain 2 x 15
Hanging leg raises 2 x 16


Feeling good today. I was able to track down the source of my neck pain (I think) today. Turns out it isn’t squats, nor is it necessarily shrugs (although that is a huge possibility). It seems that ANY weight over 125 lbs or so, hanging from my grip, duplicates the pain. So, I have some thinking to do. How do I blast my hams without RDL? All other movements feel


Have a good one everybody.

[taylor9569]

Sorry I can't contribute anything constructive to help with your hams, but it will be interesting to see what others come up with.

I'm sure you'll find a way round this man Nothing seems to stop you

Have a great day

[Brackneyc]

Sorry I can't contribute anything constructive to help with your hams, but it will be interesting to see what others come up with.

I'm sure you'll find a way round this man Nothing seems to stop you

Have a great day

I appreciate the comments. I won't let it stop me, that's for sure. I just have this tendency to say, "Well, it only hurts a little...." Then I keep on doing it.

I think I could make progress with Good Mornings and leg curls, just not nearly as fast I would like. But, the upside is, I will still have feeling below the neck, so there is that.

[bamazav]

Tuesday 03/29/2011

Weight 180

On the radio: 104.9 Davenport (The station can be streamed if anyone wants to listen in☺)

Time in: 0435 am
Time out 0540 am

Warm up sets no longer logged. Takes up too much space

Heel raises (supersetted with Good Mornings)
5 x 205 x 16 (up 15lbs)

Good Mornings
5 x 85 x 8 (up 1 rep each set)

Seated calf raises
1 x 140 x 11 (up 10lbs and 2 reps)
4 x 150 x 9

No squats today. Neck is killing me.

Hip belt squats
1 x 75 x 10
1 x 100 x 10
1 x 125 x 10
1 x 150 x 9
1 x 160 x 7
1 x 170 x 6
1 x 100 x 10 (afterburner set)

SLDL
5 x 185 x 6 (up 2.5lbs)

Two Ab cycles (no rest between sets)
Woodchops 2 x 15
Cable crunches 2 x 15
Wheel of pain 2 x 15
Hanging leg raises 2 x 16


Feeling good today. I was able to track down the source of my neck pain (I think) today. Turns out it isn’t squats, nor is it necessarily shrugs (although that is a huge possibility). It seems that ANY weight over 125 lbs or so, hanging from my grip, duplicates the pain. So, I have some thinking to do. How do I blast my hams without RDL? All other movements feel


Have a good one everybody.

Good training day. Since Good Mornings are a low bar hold, they are a possibility. For no worries about your shoulders, there are the dreaded......GLUTE HAM RAISES! Ignore the goofy face, but here is how I set them up in the Dog House.
some pipe foam insulation around the bar, helps the back of your legs out a bit, some use a towel. Have some padding under your knees. If some well meaning relative gave you a bosu ball for Christmas, you can put that under your knees too, Here is a link to see this in action.
http://www.youtube.com/watch?v=Rg_hxBHPX_k

Oh, thanks for pushing me over the 2000 mark. When ever I get off the spread, I owe you.

[taylor9569]

I appreciate the comments. I won't let it stop me, that's for sure. I just have this tendency to say, "Well, it only hurts a little...." Then I keep on doing it.

I think I could make progress with Good Mornings and leg curls, just not nearly as fast I would like. But, the upside is, I will still have feeling below the neck, so there is that.

I'm sure it wont stop you Just don't let the heart rule the head

Progress is progress no matter how fast or SLOW it comes

[Brackneyc]

Good training day. Since Good Mornings are a low bar hold, they are a possibility. For no worries about your shoulders, there are the dreaded......GLUTE HAM RAISES!

Oh, thanks for pushing me over the 2000 mark. When ever I get off the spread, I owe you.

LOL I tried those once...once. It was comical. I may revisit. There will be no video however. That would be worse than my progress pics. Thinking that the GM might be the ticket for a while.

[Brackneyc]

I'm sure it wont stop you Just don't let the heart rule the head

Progress is progress no matter how fast or SLOW it comes

I need to keep that in mind. I just love the SLDL stuff. Can't...let....idiocy....rule....me.

[IronAvalanche]

I may have missed it, but have you tried leg curls? They should take care of your hams and not bother you.

[rpaul11]

another vote for GHR's. dont be afraid to use your arms untill you build up your strength.

[Brackneyc]

I may have missed it, but have you tried leg curls? They should take care of your hams and not bother you.

I usually do them on the lighter of my two leg days. I suppose I could just go heavier. That would seem to be the most obvious solution, since I do like them. Plus, they do not bother my neck one bit.

Might give the GHR a shot again. Maybe now that I have a greater sense of purpose for them, I will try harder.

[Doc.Happy]

if you are too stubborn to go and have your neck xrayed then you might consider taking a joint supp that has natural antiinflammatories in it. i have significant arthritic changes in my vertebrae and if they get out of wack it really bothers my neck and shoulders etc etc. anyway, if i go to the chiropractor and then increase my joint supps and my boswellia i can usually get through it in a few days. also, a muscle relaxor works wonders at easing the tension because the inflammation in the vertrebra cause the muscle to constrict and tense making things worse.

nice workout btw

[Brackneyc]

if you are too stubborn to go and have your neck xrayed then you might consider taking a joint supp that has natural antiinflammatories in it. i have significant arthritic changes in my vertebrae and if they get out of wack it really bothers my neck and shoulders etc etc. anyway, if i go to the chiropractor and then increase my joint supps and my boswellia i can usually get through it in a few days. also, a muscle relaxor works wonders at easing the tension because the inflammation in the vertrebra cause the muscle to constrict and tense making things worse.

nice workout btw

I am thinking at this point the neck issue is simply just some residual pain from the spinal surgery I had in January. I had a few discs taken out, and a titanium plate put in (plus a cadaver bone). Doc said it could take 6 months to feel normal again. He did clear me to do whatever I wanted to, as long as it didn't hurt. This hurts some, so I am going to back off a bit. I just saw him a few weeks ago, had the x-ray, and it was doing great. He said the pain was normal.

I'm just a big baby is the real issue,

[Bo_Flecks]

you might consider taking a joint supp that has natural antiinflammatories in it.

I am thinking at this point the neck issue is simply just some residual pain from the spinal surgery I had in January.

All that said, if you do consider a joint supp, the one that I am sold on is Universal Animal Flex. I took it for 88 days and after I started responding to it (about 3 weeks), I did not have any disc issues in my lower back.

About two weeks after going off of it and trying a different joint supp, I was feeling some issue is my lower back again, along with my elbow. Just some food for thought, there.

And of all people, you would NOT fit into my big baby category...