My workouts are Retoaded

[ulsak]

I'll never get used to decline bench press !

[Retoaded]

I'll never get used to decline bench press !

I am barely off of flat, but it makes a difference with my shoulder comfort definitely.

[Retoaded]

Squat

So like the Press day, its main lift at 3x8@60% of TM, so for me that's 185 for TM=310

there is supposed to be an AMRAP on the last set, but this is kind of a test day for back/hip so gonna hold it at straight across sets.

Back Squat
barx10
95x5
135x3

185x8
185x8
185x8

Could feel some pressure in hip but not too bad. Felt worse when warming up but loosened up a little bit.


Walking Lunges
+60x10
+50x10
+50x9

holy crap that is rough as hell. big steps and touching knee every step. could not get up from last rep. I feel this right now in places I have never felt before lol.


Triceps bar pushdown (the program incorporates "weak point training" which adds some volume/frequency for areas of your physique you think are behind...for me its arms and shoulders...so an extra triceps day, an extra biceps day, and an extra shoulders day, mixed into the other days)
90x10
90x10
90x10

Triceps Rope pushdown
80x10
80x10
80x10


This day typically has light front squatsx10 and calves also...however, I could barely walk after lunges as these killed me. Will add volume as I go.


Bodyweight down to 175. 170 is the end of road for me, regardless of what I look like, then its a nice long slow ride back to 180-185.

[Retoaded]

Not much lifting so far this week. Wife had surgery and my one workout was interrupted by work emergencies. Will get back on it tomorrow hopefully but it may be Thursday. Wife is fine, just a gangleon cyst removal.

[ulsak]

hope your wife heals well then!
what fashion did you the walking lunges at ? barbell; dumbbell?

[Retoaded]

hope your wife heals well then!
what fashion did you the walking lunges at ? barbell; dumbbell?

Dumbbells only 30s in each hand but I am not used to it so it was torture.

[ulsak]

good grip training too.. you should try front grip barbell walking lunges..

[Retoaded]

so - have not been updating the log - wife had surgery on her wrist on Tuesday so was babysitting her for a few days...and then thanksgiving morning she had a complication due to the pain medicine and we spent all of Thanksgiving in the Emergency Room...she is fine now but had something called Ileus...not good.

I managed a workout on Saturday, but that's about it. But it was a very good and voluminous PULL workout with some shoulder work in there also.

Then...that afternoon while putting some tile flooring in our "mudroom", I was bending over (nothing in my hands nothing heavy) and my back popped in the same place it did deadlifting recently...so again nursing that issue...its off to the side and not in the middle, and no shooting pains or numbness, so I don't think its a spinal issue thinks its the same soft tissue area I have been having...so...my working out kinda sucks right now. hopefully in a few days will get back on it. If back doesn't get better, will devise a maintenance upper body program of mostly seated and laying lifts to keep my strength/LBM up as much as possible.

[ulsak]

bummer..hope you and also your wife heals sooner than before...

[Retoaded]

thanks. wife is good to go now. my back is a little better every day but the problem is it "tweaks" at random times, weight or no weight, etc....doesn't seem to be much rhyme or reason. I've been stretching a lot and doing heat and ice and Ibuprofen, so we'll see.

I am gonna try to work out today with seated/braced movements only.

[Retoaded]

Anyway - I am still alive and have been working out. Just doing Press and Pull days and all seated/braced type of work...i.e. prone rows instead of barbell or pendlay or whatever, no Squat and Lift day...but back/hip has really gotten better in the last few days...I will start paying attention to this log again sometime soon.

[Retoaded]

another good PUSH workout today. I have one more PULL for the end of this cycle, then will bring LEGS back in...back/hip is getting better. Will start detailed log again at that point.

[Jasonk282]

Glad the hips are getting better

[Retoaded]

Glad the hips are getting better

its bad dude. I've had the "pop" three times, only once was from deadlifting...the other two...putting logs in fireplace and then laying tile in a "mudroom" in my basement...holding absolutely nothing, just bending over.

I am really gonna have to remind myself to do the hip stretches I did during PT at least 3-4x/week. A good way to remember would be everytime I walk into the gym.

[Retoaded]

Merry Christmas to all and to all a happy new year full of PRs!

[Jasonk282]

Merry Christmas to all and to all a happy new year full of PRs!

Merry Christmas bro.

[Retoaded]

So gonna pay more attention to the log...still been lifting the whole time, just not writing about it here. I like the new setup but jury is out on squats still due to just taking several weeks for back to get better again. Finally found something that my shoulders respond to. Have doubled up the direct shoulder work and primarily dumbbells and no barbell. Hit 50s x 3x8 the other day which is fantastic for me with shoulder pressing. Will map out what I have been doing shortly.

Happy new year to all!


Go Gamecocks!

[Retoaded]

And a wild log entry appears...

So been a while since I have logged. Been slammed at work, which is when I usually screw around on BB.com.

So for the last couple months I've been doing something a little different, but not too different...basically I am doing PPL, with the upper work being based on GST almost completely and the lower being more of a power day in the low rep ranges. Its just how my body responds and its taken me a while to figure this out. for instance, 531 does wonders for squat and nothing for OHP.

Currently, as many of you know, I have had lower back/hip issues since a car wreck 1.5 years ago, and I popped it a little again about 4-6 weeks ago...followed by a trip to Isla Mujeres and then the flu. So although I've been working upper steady, once again I am working back up to previous weights on lower body. I am also doubling up on arm work and tripling up on shoulder work. The shoulder work has worked wonders for my stubborn shoulders.

So today was Legs:

BW:175

Squats
bar x 10
135 x 5
185 x 5
225 x 3
250 x 3
275 x 3


OHP
barx10
65x5
100x6
100x6
100x6


I do lateral raises on push day and DB presses on pull day also...shoulders every day was suggested by Ryan who created GST (see workout programs section). I have gained strength for the first time in a while on shoulders doing this, but delts and traps have noticeably gained size. The BB pressing and lat raises I just try to put volume on them, its the DB pressing that I really am concerned with the progression. I hit the 50s x 8 about a month ago, which was great for me...but...that was when I was up to about 183 and putting on a little size, now cutting a little back off now and more like 50x7,7,6 or so.

Deads
185x5
225x5
275x5
315x3

Felt fine, got a lot of room left here but I am ultra sensitive to my back these days.

Shrugs
225x10
225x10
225x10

Leg Extensions
130x10
130x10
130x10


Some DB curls for the gurls to finish off.
35x10
35x10

Yes I know my Leg day is more of a Leg-Centered-Fullbody-Day.



For anyone interested in GST, its basically a 4-week cycle based on a main lift at 8,6,3,1 x percent of 1RM, with accessory lifts to compliment. Its mainly push, squat, pull, deadlift, but I am just doing a lower day with squat and deadlift because I am special like that. So for all you 531 guys, its similar, but across a wider rep range with some differences in the assistance work.