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    Originally Posted by viennafat View Post
    Back is pretty good actually.
    Don't feel anything noticeable.

    I'm gonna hit some light squats today, so we'll see how I do.
    Feel ok though.

    lol
    The bichon is good. He's quite the cheeky kunt. He turns 6 in 1 month.
    How it yours?

    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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    Originally Posted by mike201011 View Post
    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
    lol my dog is the same way man. Opportunistic little fcuker.
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    Thumbs up

    Originally Posted by viennafat View Post
    February 15

    I knew going into this session it wasn't going to be anything great.
    First time squatting since the lower back tweak, so it was going to be light and easy.

    Legs & Abs


    BB Squats - building my way back up slowly
    Warm-up
    160x8
    160x8
    160x8
    180x7
    190x5
    160x8
    160x8

    All reps were slow and controlled. Not going close to failure.
    Everything felt ok. Back felt alright and legs got some decent enough work.


    Calf Raises - using a step
    +60x17/17
    +60x15/14
    +60x13/12
    BWx20/18


    Decline Situps
    BWx18
    +10x12
    +10x12


    Weighted Stair Climbing
    Holding two 25lb plates, going up 2 steps at a time. (sort of like a step up)
    Did my entire stair case about 10 times.
    Going down is even trickier than going up.



    Didn't do any front squats since those are what "did it" last time.
    I'll try them next time.
    Crap session, but that was on purpose. Squats felt pretty good though.
    7 working sets of squats going slow and deep looks good to me and the stair climbing is a great exercise for the quads, hips and core ... even if you do get those quizzical looks from the daughter
    Nothing wrong with that session and good work after last week's tweak
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    Originally Posted by mike201011 View Post
    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
    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.

    Originally Posted by ch3v3ll3 View Post
    lol my dog is the same way man. Opportunistic little fcuker.
    I know this feel.

    Originally Posted by fittofattofit View Post
    7 working sets of squats going slow and deep looks good to me and the stair climbing is a great exercise for the quads, hips and core ... even if you do get those quizzical looks from the daughter
    Nothing wrong with that session and good work after last week's tweak
    Thanks, Andrew.
    Although light, the squats were pretty nice. Next time will be better.

    No one noticed me yesterday doing the stair climbing.
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    Originally Posted by viennafat View Post

    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 his chops

    Good to hear about the back man




    And lol ya uve witnessed this feel countless times.



    One time he made a shiit in my bed (100% srs) and had the cheek to come up and lick me when I cleaned it.



    I was lol'ing too hard when I saw it haha the cheekiness if him I was proud
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    Good session there tom.

    Good to hear that u were able to get a good workout on ur legs without destroying ur back. especially with squat, those can be tricky on ur back
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    Originally Posted by mike201011 View Post
    Good to hear about the back man

    And lol ya uve witnessed this feel countless times.

    One time he made a shiit in my bed (100% srs) and had the cheek to come up and lick me when I cleaned it.

    I was lol'ing too hard when I saw it haha the cheekiness if him I was proud
    lol
    fackin dogs....

    Originally Posted by Sinaku5 View Post
    Good session there tom.

    Good to hear that u were able to get a good workout on ur legs without destroying ur back. especially with squat, those can be tricky on ur back
    Thanks, M.

    I was pretty glad myself. Back feels good enough now.
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    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.
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by viennafat View Post

    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.
    just tell her to 'eat cement and harden the fcuk up'


    ......... report back to us what happens



    Originally Posted by viennafat View Post
    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.
    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
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    Originally Posted by fittofattofit View Post
    just tell her to 'eat cement and harden the fcuk up'
    is that the advice that we pay u doctors for?!....

    Lol jk.

    Solid weight there tho. That's a lot of weight for those reps with the incline Tom.

    The decrease in reps may have just been because of fatigue how long do u rest between sets?
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    I feel like he won't be reporting back if he does that ... lol
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    bloody ell

    family of goddam cripples

    i do not like to see such a steep drop off in reps on those Incline's, get it sorted Thomas.
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    Originally Posted by fittofattofit View Post
    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
    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.

    Originally Posted by Sinaku5 View Post
    is that the advice that we pay u doctors for?!....

    Lol jk.

    Solid weight there tho. That's a lot of weight for those reps with the incline Tom.

    The decrease in reps may have just been because of fatigue how long do u rest between sets?
    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)

    Originally Posted by moshvr View Post
    I feel like he won't be reporting back if he does that ... lol
    Bingo!
    And you're not even married yet. You'll do just fine, bro.

    Originally Posted by juicydanglers View Post
    bloody ell

    family of goddam cripples

    i do not like to see such a steep drop off in reps on those Incline's, get it sorted Thomas.
    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.
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    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.
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    Nice work on those deads and shrugs now Tom, so it's good that you're back has stayed pain free

    Originally Posted by viennafat View Post
    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.


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    Originally Posted by fittofattofit View Post
    Nice work on those deads and shrugs now Tom, so it's good that you're back has stayed pain free


    [IMG]suck it up princess[/IMG]

    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.
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    Gross ... toe injuries are such a pain in the ass 'cause you can't really do anything about them.

    I know those feels!

    Glad the back was OK with some deads!
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    Keep up the good work Tom
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    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.
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    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!
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    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)
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    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.
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    what did he say with regards to heavy lifting?
    They said you were done!


    they said you had no chance!


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    Originally Posted by juicydanglers View Post
    what did he say with regards to heavy lifting?
    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.
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    Originally Posted by viennafat View Post
    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.
    so you'll look all pretty benching said 300 pounds?
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    I always look pretty.

    But i'll be especially pretty when I'm benching 300.
    But first I'm going to focus on 200.
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    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.
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    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 lol
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    Originally Posted by Sinaku5 View Post
    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 lol
    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.
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    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 pics
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