Nads Workout Journal 2012: Get strong without turning into a lardo

[nads786]

intredasting, have you messed with grip width? that could change wrist angle.

I've tried mostly close grip (inside the rings) Wide grip feels even harder. The most I've even tried with bb rows has been 185lbs and the reps were so cheaty and swingy that I just said F it.

I definitely have some grip quirks, I didn't do BB bench either because the grip felt so much more natural on DB. It wasn't until the DBs got way to heavy to get into place I decided to switch to BB.

[nads786]

Lower Light

1) Front Squats
barx8
95lbsx5
135lbsx5
165lbsx5
165lbsx5
165lbs5
165lbsx5
165lbsx5
205lbsx1 (lulz I should not have done this one)

2) DB RDL
40lbsx8
50lbsx8
60lbsx8
70lbsx5
80lbsx5

3) Seated Calves
225lbsx12
225lbsx6 (cramp)
225lbsx8
225lbx7

4) Birdg Dogs
3 sets of 30 seconds

Comments
Good light leg day. I had trouble holding the bar in place today for some reason, maybe a fatigued upper back from the previous upper day.

I also really stretched and worked the mobility in my ankles. I got the idea when doing a body weight squat and noticed my feet were not in line with knees. It seemed to help today.

Also decided to throw in some Db RDLs to keep the balance between quads and hamstrings. They felt great!! I'm a bit nervous of this exercise because it injured me in the past, however I was doing retard high reps (15-20). I'm also sticking my booty out more and I plan on wearing a belt next time to make sure I don't mess anything up!

[Woody-5]

Strong volume on those fronts even if they were lighter

[fittofattofit]

Looks like a really good leg session to me ---- getting lots of CNS training in there to keep form and balance with your leg work. The fronts and DB RDLs are great complementary exercises and I love the bird-dogs for working on that core stability through the hips and spine

[nads786]

Strong volume on those fronts even if they were lighter

Thanks bro! I'm feeling good with them so far. Still trying to figure out the ideal light weight

[nads786]

Looks like a really good leg session to me ---- getting lots of CNS training in there to keep form and balance with your leg work. The fronts and DB RDLs are great complementary exercises and I love the bird-dogs for working on that core stability through the hips and spine

Thanks Andrew! I added the RDL after you suggestions. They felt really good my hamstrings are already cramping.

I just hope my lower back can handle it, or maybe I'm just being too risk averse with my lower back

[-calvus-]

I just hope my lower back can handle it, or maybe I'm just being too risk averse with my lower back

No more fear avoidance man. You have been training what you need to for stability and its time to ask your low back to do work. F that belt too. You got a belt. Its called your transversus abdominus. Nice lift on the 205. 2 plates coming soon.

[nads786]

No more fear avoidance man. You have been training what you need to for stability and its time to ask your low back to do work. F that belt too. You got a belt. Its called your transversus abdominus. Nice lift on the 205. 2 plates coming soon.

I feel ya, I don't even have a herniated disc ( that I know of) and I'm acting like I do. I"ll give it a shot belt less.

[nads786]

Workout Notes

-Lower Heavy:

1)Heavy front squats
2) Hip Thrusts
3) DB RDL
4) Bird Dogs
5)Calves

-Lower Light
1) Light Front Squats
2) Hypers (bw)
3) Single Leg Hip thrusts
4) Bird Dogs
5)Calves


This will help manage my lower back work and really create some light vs heavy workouts. T-bar rows sometimes leave my back a bit sore so doing the heavy leg work a couple days prior to heavy back work makes sense.

Also thinking about using 25lbs instead of 45lbs for T-bar row to get some better contractions.

[BabyOilBrah]

I like it nadeem.

[nads786]

[b] Upper (Heavy push light pull)

1) BB Flat Bench
barx12
95lbsx8
135lbsx8
185lbsx4
205lbsx5
225lbsx4
185lbsx9
185lbsx4

2) One Arm DB Rows

50lbsx5
60lbsx5
80lbsx5
100lbsx5

3) T-Bar Rows (25lbs)
50lbsx12
100lbsx12
100lbsx12
100lbsx5

4) Arm Super Set
Cable Curls SS w/ Cable Pressdowns
30lbsx8 50lbsx8
40lbsx8 57lbsx8
40lbsx8 57lbsx8
40lbsx8 57x8


Comments

A lot of comments today.

-BB Flat bench felt pretty solid, wish I got more than 225 but I think after my deload/vacation I will start with 225 and work my way up reps were great still need to keep workking my arch and make sure I don't lose upper back tightness

-BB Incline bench
wasn't able to get to this because of the insaneness of my gym nothing was available, international chest day today so ya...

-DB Rows
Today was suppose to be light pull but since I won't be working out for a week I decided to go full retard. I did these without a staggered stance, very hard to do. It didn't feel right or easy to clear the dbs. *I prefer the staggered stance but the twist on my lower back is something to note, is this exercise worth the twisting?

-T-bar rows with the 25lbs
ROM felt great, but I twisted my knee on the descent on one of the sets ugh! My knee just caved in, it doesn't feel that bad right now hopefully its nothing serious. I wanted to front squats tomorrow but it may be wise to not do them. Safe to say ill stick to the 45s next time.

I will now be off for the next week most likely (Wed to Wed)

[fittofattofit]

I like it nadeem.

^^^^ Agree. I like the mix of front leg/back leg/lower back/core

[b] Upper (Heavy push light pull)

1) BB Flat Bench
barx12
95lbsx8
135lbsx8
185lbsx4
205lbsx5
225lbsx4
185lbsx9
185lbsx4

2) One Arm DB Rows

50lbsx5
60lbsx5
80lbsx5
100lbsx5

3) T-Bar Rows (25lbs)
50lbsx12
100lbsx12
100lbsx12
100lbsx5

4) Arm Super Set
Cable Curls SS w/ Cable Pressdowns
30lbsx8 50lbsx8
40lbsx8 57lbsx8
40lbsx8 57lbsx8
40lbsx8 57x8


Comments

A lot of comments today.

-BB Flat bench felt pretty solid, wish I got more than 225 but I think after my deload/vacation I will start with 225 and work my way up reps were great still need to keep workking my arch and make sure I don't lose upper back tightness

-BB Incline bench
wasn't able to get to this because of the insaneness of my gym nothing was available, international chest day today so ya...

-DB Rows
Today was suppose to be light pull but since I won't be working out for a week I decided to go full retard. I did these without a staggered stance, very hard to do. It didn't feel right or easy to clear the dbs. *I prefer the staggered stance but the twist on my lower back is something to note, is this exercise worth the twisting?

-T-bar rows with the 25lbs
ROM felt great, but I twisted my knee on the descent on one of the sets ugh! My knee just caved in, it doesn't feel that bad right now hopefully its nothing serious. I wanted to front squats tomorrow but it may be wise to not do them. Safe to say ill stick to the 45s next time.

I will now be off for the next week most likely (Wed to Wed)

Strong volume and weights on the flat BB bench Nadeem! I'd expect you to be able to add reps and weights pretty easily there
Your DB rows are strong, but I know what you're saying about twisting your lower back. You could try these: sort of a single armed pendlay with no twist on the lower back

Credits to Xtian for posting this the other day. He uses strict form in all his vids and has a great physique (won a transformation contest after overcoming injuries!)

[Woody-5]

Nice work mate
Enjoy the time off!

[nads786]

Holy F that's a great idea Andrew! I was basically doing those expect with my hand on the other side of the barbell. This idea may be better. After my break I may start rotating my rows a bit. T-bars are a great exercise but I want to keep my lower back fresh as possible for legs.

I went back to look at my notes on db row this is what I found:

06-24-2012, 05:11 PM

-DB rows felt very easy, even the 110lbs which I have never done before felt pretty good. The Tripod method of standing is much better than putting a knee on the bench. The only question about this exercise is when the weight gets heavy the twisting on the body and how it will effect my lower back. No straps but plenty of chalk on my hands and the dumbbell

So based on June's details it seems like I'm again being overly cautious of my lower back and there wasn't any twisting using the conventional form (staggered stance one arm on bench). FYI this is why I love journaling anyone who is lurking this thread this is key info no way a person could remember these kind of details.

FYI here is the method I tried yesterday (also no belt) it was really hard to clear the 100s unless your torso is more vertical. I get that this person wants to eliminate twisting but for me it just didn't feel right. Staggered feels the best to me.

[BabyOilBrah]

These look awesome!

[nads786]

These look awesome!

x2 they may be better than db rows, just gotta see if you can keep adding weight to it or not. Andrew does he have a journal here?

Man I won't be lifting for 9 days (Tuesday to Wed) and I already am going thru withdrawls. Someone do this exercise and see if its legit or not.

[BabyOilBrah]

x2 they may be better than db rows, just gotta see if you can keep adding weight to it or not. Andrew does he have a journal here?

Man I won't be lifting for 9 days (Tuesday to Wed) and I already am going thru withdrawls. Someone do this exercise and see if its legit or not.

I might today instead of pendlay rows.

[nads786]

I might today instead of pendlay rows.

[fittofattofit]

x2 they may be better than db rows, just gotta see if you can keep adding weight to it or not. Andrew does he have a journal here?

Man I won't be lifting for 9 days (Tuesday to Wed) and I already am going thru withdrawls. Someone do this exercise and see if its legit or not.

He does although he has only just started re-posting after a break.
I'll give them a go on the weekend and report back

Enjoy the break Nadeem!

[nads786]

Lower Heavy

1) Front Squats (box)
barx8
95lbsx5
135lbsx5
155lbsx5
190lbsx5
190lbsx5

10 rep PR

2)Barbell RDL
barx8
95lbsx5
135lbsx5
155lbsx5
165lbsx5
185lbsx3
185lbsx3

3) Hip Thrusts (Db)
bwx12
50lbsx12
100lbsx12
110lbsx12
bwx8

Comments

Overall solid workout. First workout back after 10 days! Crazy long layoff. Front squats felt pretty good decided to add a box to keep me honest. My touch touches the box and I explode up no pausing.

I did some BB RDL, they felt solid but my back was rounding pretty hard as the weight got slightly heavy. Still debating if this is worth keeping or not. I'd love to find a hamstring exercise that I can really load up without the potential back strains.

DB hip thrusts felt awesome as usual, need to switch to BB soon. I ran out of time to do calves or bird dogs.

[-calvus-]

Welcome back then. Boxes are a great way to get the movement of the lift down for sure. Good lifts all around.

[fittofattofit]

Great job on the front Box squatting Nadeem --- 190 and deep is strong for reps. Also good work in the RDLs. Technically you shouldn't round your back at all on an RDL but should only take the bar as far down the shin until the hammies and lower back feels tight

My fave hamstring ex is the GHR with my heels under the knee rest of the seated row

[Woody-5]

Strong comeback session! Volume PR on front squats after a 10 day layoff means you're going to have some nice DOMs

[nads786]

Welcome back then. Boxes are a great way to get the movement of the lift down for sure. Good lifts all around.

Thanks bro, its actually feels easier to hit the box vs without for some reason..weird, feels better on my knees too.

Great job on the front Box squatting Nadeem --- 190 and deep is strong for reps. Also good work in the RDLs. Technically you shouldn't round your back at all on an RDL but should only take the bar as far down the shin until the hammies and lower back feels tight

My fave hamstring ex is the GHR with my heels under the knee rest of the seated row

I think I may have been going way too low on some of the sets on RDL. I think in the future I'll stick to slightly below knee. I will lose some stretch and hamstring development but it will probably prevent rounding of my back. This may have to do with inflexibility.

I woke up this morning with good hamstring doms and almost no lower back soreness, so I must of done something right.

Strong comeback session! Volume PR on front squats after a 10 day layoff means you're going to have some nice DOMs

Ya definitely, quads and glutes are super sore and I have a halloween party to go to, BRB sitting all night.

[nads786]

Upper (Heavy Push)

1) BB Flat Bench
barx12
95lbsx8
135lbsx8
155lbsx8
185lbsx6
185lbsx6
185lbsx6

2) DB Rows
60lbsx8
80lbsx6
100lbsx8 (more in the tank)
100lbsx4 (much more in the tank)

3)Incline BB Bench
barx12
95lbsx8
135lbsx8
155lbsx8
185lbsx3

4) Land Mine Rows (using fat grip)
25lbsx5
50lbsx5
75lbsx5

5) Land Mine Rows (using bar)
25lbsx5
50lbsx5
75lbsx5

6) Planks
8 sets @ 20 seconds

Comments

Overall solid workout, I didn't have a spotter as my brother is traveling for work so I decided to just keep it light at 185lbs and prepare for some heavy weight in the coming weeks.

I have to say it felt super light and benching was pretty fun. I think this 10 day layoff really seem to help. I need to really figure some logical deloads into my training I think that may have been why i stalled.

DB rows felt pretty solid, no twisting very solid form. I again decided to keep it light and slowly work my way up. I probably need to strap soon my grip was slipping a bit.

Incline BB felt ok, had a lil shoulder issue so I stopped at 3 reps on 185 no biggie. I defintely will not be able to get PRs on this after flat bench!

Landmine rows felt ok, good change up but I prefer DB rows and where the weight is centered close to your body. I actually preferred the bar grip version of landmine rows.

Also planning on dividing my planks with side planks and start trying to hit some total time PRs.

In other news I will plan on just dividing back up like before and hitting it heavy twice. My back seems to be able to handle heavy weight twice a week fine unlike chest/shoulders.

[Woody-5]

Good stuff today fella! Strong DB rows!!! I still need to try out the landmines

[fittofattofit]

Solid work on the benching and rows Nadeem! It's great that the 'deload' has left the 185s feeling light. Maybe go for sets of 205 next time, and if that's OK go for the 225s the following week. You've done it before and your strength should be rebounding after the break, especially if your weight has stayed stable
And good move to hit the back twice --- it can take a lot of battering and I think that a lot of people neglect it relative to their chest and legs

[nads786]

Lower Light

1)Front Squats
barx8
95lbsx5
135lbx5
185lbsx5
205lbsx3 (pr)
180lbsx8
180lbsx8

3) One Leg Hip Thrusts
bwx8
bwx8
bwx8

4)Calves
3 sets of 12 reps at 225lbs

5) Hypers
bwx15
bwx13
bwx12

6) Bird Dogs
2 sets

Comments


Overall very good workout. *Was planning on doing a light workout but went full retard and tried to hit a PR. The PR set was with a box and the remaining were not. Those 8 rep sets killed my legs, they are already getting sore as well as my core.

The rest of the workout was solid and light I was pretty wiped out after (in b4 puss).

[fittofattofit]

Good job on the fronts PR, but I'm even more impressed with those 8 rep sets @ 180!

I'm trying to picture the One Leg Hip Thrusts and I imagine a lot of WTF stares in the gym

[nads786]

Good job on the fronts PR, but I'm even more impressed with those 8 rep sets @ 180!

I'm trying to picture the One Leg Hip Thrusts and I imagine a lot of WTF stares in the gym

Haha it actually looks better than standard ones I don't look as much of a pervert! It's a good exercise for stability as my left leg seems to be much stronger.