Redemption Workout Log: Back After Spinal Injury

[MWheatley]

late but in bro!



looking great

would skeet on upper back tattoo/10-no homo



this

lmao thanks man. I felt that i didnt get a good pic of the back on that day so i took one after having a pump today

[Woody-5]

Back looking juicy dude!
Hella fine sessions! Love those DB rows, lower reps for more weight is win on those. Nothing like a high calorie refeed and then killing the workout

Shoulder session looks awesome- big OHP reps then all those x10 with the 60s is a killer OH combo
X15s on those raises- oh lawd, delt pump must have been fantastic

[howimliving]

lmao thanks man. I felt that i didnt get a good pic of the back on that day so i took one after having a pump today

[IMG]http://i57.tinypic.com/vd0cg5.jpg[/IMG

HUGE spread. srsly looking good

[Woody-5]

[IMG ]http://i.imgur.com/d4oHqJB.gif[/IMG]

HUGE spread. srsly looking good

[MWheatley]

Back looking juicy dude!
Hella fine sessions! Love those DB rows, lower reps for more weight is win on those. Nothing like a high calorie refeed and then killing the workout

Shoulder session looks awesome- big OHP reps then all those x10 with the 60s is a killer OH combo
X15s on those raises- oh lawd, delt pump must have been fantastic

Das it mane! Ya those dbs rows felt much better with those sets of 6 and i probably should have gone heavier than 80s. Last time i only used 60s for 5x10 so i thought jumping straight to 90s could be iffy, especially with the low back history. 90s next time should be money.

I didnt have any shoulders DOMS surprisingly even though i felt like i destroyed them lol. Now that im done with this back workout though im starting to feel some fatigue in the delts, traps, and lats. Doing heavy incline/cgbp tomorrow should be interesting lol

HUGE spread. srsly looking good

\

Lmao! Id like to see some more thickness in the lats and lower traps before i start my cut. Wish me luck bros! Got til January to make it happen.

[MWheatley]

Been talking this over with my workout partner and we both agree that the high volume days are nice and progress is certainly accumulating, but the frequency is an issue. I think after a couple more weeks of this program im going to formulate a customized version of PHAT using a lot of the same exercises that were chosen for the current program. Because right now the volume is pretty high already and to add volume to each of these current workouts would be excessive after week 4 or 5.

That being said im going to break the trend of progression on incline, cgbp, and SOHP and push the pace a bit more for the remaining weeks. Starting beginning of november ill be hitting chest, back, legs, and arms twice a week one intensity day and one lighter day with more volume. Shoulders will only be hit once a week due to the amount of indirect work they will still be getting.

[MWheatley]

Chest and Tris
Like i said above i needed to push the pace a bit on the main exercises on this program. Since ill only be doing a few more of each workout instead of 7 more rounds i made some bigger jumps on incline and cgbp and will go back to 4x5 next week.

Incline BB:
45x12
135x10
175x5
205x3
225x3
250x1
225x5 - pretty tough

-These felt very strong today. Plan was to do a working set of 3, 1, 5 but after feeling how easy the 225x3 was i decided to shoot for 5 with the same weight rather than going down from there for the last set.

CGBP:
135x10
185x5
225x3
250x1
215x5

-Everything felt pretty easy

DB Incline:
75x10
75x10
75x10
75x10

-Awesome pump by the end of these

Cable Fly:
40x15
40x15
40x15
40x15

Floor Skulls:
90x6

-Elbow was feeling a bit iffy so decided to skip these today and finish with some lighter pushdowns instead

Rope Pushdown:
100x12
100x12
100x12
100x12
100x12



-This workout was awesome im really surprised at where my strength is at on the pressing. I havent really pushed myself hard on a pressing day until today and exceeded where i thought i was at. Next week ill be back to doing 4x5 for the incline and cgbp. Im thinking 215 for incline and 215 for cgbp, then the following week will be a 10lb jump on both for the last round of this program.


Round 2
20min Stairmaster Intervals

[MWheatley]

Legs & Calves
Ran to the gym as a warmup today and then did some foam rolling before getting started.

Walking Lunges:
x20
x20
x20
x20

Hack Squat:
emptyx15
135x15
185x15
185x15

-Felt good to be able to do this movement pain free. I can still tell im favoring my left side but not nearly as much as before.

RDL:
45x20
135x10
135x10
135x10

-These didnt feel right today. I felt most of the tension on my left side only and by the last set my left erector muscle was super pumped, not hurting but full of blood where as the other side wasnt. I think i may drop this exercise for a bit and put more effort into the lunges, hack squat, and leg curls for a while.

Lying Leg Curl:
80x12
80x15
80x15

Leg Extensions:
90x15
110x15
110x15
110x15

Abductor Machine:
70x20
70x20
70x20

Seated Calf Raises:
50x15
50x15
50x15
50x15
50x15

-Legs are starting to come around. Im feeling stronger during the workouts finally and i feel like the imbalance is starting to diminish.

[Woody-5]

Very strong pushing yesterday! Mirin that 250 incline single and then the 225x5!
Strong CG work too, especially with an easy tag!


Killer leg work. 15 rep hacks FTW

[MWheatley]

Very strong pushing yesterday! Mirin that 250 incline single and then the 225x5!
Strong CG work too, especially with an easy tag!


Killer leg work. 15 rep hacks FTW

Thanks man the pressing felt good to finally put some more effort into those working sets. I was surprised at how easy the cgbp was following the incline work. I recall the numbers always being close on those two exercises but incline a tad higher. The 250 single felt easier on cgbp actually.

Legs today felt really good as well. Still playing with baby weights on the hack squat but just glad to be doing them again

[fittofattofit]

-I was exhausted after this one nothing too impressive number wise, but the pace was fast and i was sweating out the wine from last nights dinner i think lol

Ha ... I missed this one. Definitely that 'training on a hangover' face

lmao thanks man. I felt that i didnt get a good pic of the back on that day so i took one after having a pump today

Damn Mike .. phucking wide!
Strong back is strong

Been talking this over with my workout partner and we both agree that the high volume days are nice and progress is certainly accumulating, but the frequency is an issue. I think after a couple more weeks of this program im going to formulate a customized version of PHAT using a lot of the same exercises that were chosen for the current program. Because right now the volume is pretty high already and to add volume to each of these current workouts would be excessive after week 4 or 5.

That being said im going to break the trend of progression on incline, cgbp, and SOHP and push the pace a bit more for the remaining weeks. Starting beginning of november ill be hitting chest, back, legs, and arms twice a week one intensity day and one lighter day with more volume. Shoulders will only be hit once a week due to the amount of indirect work they will still be getting.

You've really been adding to the volume lately and your last back day had lots of heavy and high volume work. Are you feeling that the volume is starting to wear you down or is it tendon/back issues that have got you worried about overuse?
I like the volume work that you've been doing but your lifts are back at the strength levels where doing a mix of heavy and hypertrophy work might be more fun and allow a bit more rest. Benching is really impress now ... 250 incline and easy reps at 225. Same for the close grip. 15 and 20 rep sets for anything legs is a killer ... great session for metcon!

[MWheatley]

Ha ... I missed this one. Definitely that 'training on a hangover' face


Damn Mike .. phucking wide!
Strong back is strong


You've really been adding to the volume lately and your last back day had lots of heavy and high volume work. Are you feeling that the volume is starting to wear you down or is it tendon/back issues that have got you worried about overuse?
I like the volume work that you've been doing but your lifts are back at the strength levels where doing a mix of heavy and hypertrophy work might be more fun and allow a bit more rest. Benching is really impress now ... 250 incline and easy reps at 225. Same for the close grip. 15 and 20 rep sets for anything legs is a killer ... great session for metcon!

Thanks for the kind words much appreciated

As for the volume and my reasoning for changing things, i really dont feel that the volume is too much right now but i dont see much more room for progression there without it becoming too much. Right now my back and bicep days is taking almost 2 hours to complete with warmups and to try and add volume to that for 6 more weeks is a bit over the top lol. Which is why i want to train each muscle group more frequently as a means of progression, and then add in volume to those workouts over time.

[MWheatley]

Cardio & Abs
Foam rolling and a couple stretches to warmup

20 min Stairmaster

Plank - Leg Lift Hip Thrust:
1:00 - x15
1:00 - x15
1:00 - x15

Band Oblique Twist:
x15 each side
x15 each side
x15 each side

-Lots of stretching at the end. Plan to eat around 3500 cals today and be ready for shoulders and biceps tomorrow.

[MWheatley]

Shoulders & Biceps
Felt good today so i decided to try and gauge my strength on SOHP, certainly not a max out, but jumped up more than just the 5-10lbs for working sets. I needed to get a feel for heavier weight to better gauge my numbers for the upcoming change to the program.

SOHP:
45x12
45x12
95x5
115x2
135x5 - more
155x2 - more

-This felt really good today. Got a video of the 155 set to get a better look at what i need to improve on.

Seated DB Press:
60x10
60x10
60x10
60x10

-Easier this week

DB Shrugs:
80x15
80x15
80x15
80x15
80x15

Lateral Raises:
20x15
20x15
20x15
20x15
20x15

-Fcking taxing on the delts lol

Rear Delt Fly Machine:
75x15
75x15
75x15
75x15
75x15

Preacher Curl Machine:
55x15
85x10
85x10
70x10
55x10

-Awesome workout today but very exhausting. Came home and had a ton of food and now chillin watching football the rest of the day


Vid of the 155 set

[Woody-5]

Strong work today dude!
Nice 135x5 overhead and big 155 Double!
Rest of the lineup is money
5 sets of 15 reps on the laterals is pump city

[MWheatley]

Strong work today dude!
Nice 135x5 overhead and big 155 Double!
Rest of the lineup is money
5 sets of 15 reps on the laterals is pump city

Pump city is right lol.

Really trying to put an emphasis on delts, traps, and biceps during this phase of the program so this particular workout is very important to get a ton of quality work in. And also why i placed my rest days before and after it.

[fittofattofit]

Pretty easy looking SOHPs at 155 Mike ... perfect form. It looks like that 155 should be a working 5 rep set for you

[MWheatley]

Pretty easy looking SOHPs at 155 Mike ... perfect form. It looks like that 155 should be a working 5 rep set for you

I was thinking the same, 155x5 would probably be a max effort set for me right now. As for form I felt that my elbows were flaring a bit early or perhaps my grip was too wide, but after watching the video I think it was spot on.

The only thing that's going to prevent rapid progression for me on this lift will be core strength. No surprise with the recent back issue, however I'm going to do everything I can to safely bring that aspect back up to par.

[fittofattofit]

I was thinking the same, 155x5 would probably be a max effort set for me right now. As for form I felt that my elbows were flaring a bit early or perhaps my grip was too wide, but after watching the video I think it was spot on.

The only thing that's going to prevent rapid progression for me on this lift will be core strength. No surprise with the recent back issue, however I'm going to do everything I can to safely bring that aspect back up to par.

Why do you thin your core strength will let you down? You've been doing a solid amount of core work and building up on it. I'd have thought the big worry will be if you hyperextend the lower back trying to push press up a too-heavy weight but you kept it really tight with that 155

[hostelmaniac]

in brah

[MWheatley]

Why do you thin your core strength will let you down? You've been doing a solid amount of core work and building up on it. I'd have thought the big worry will be if you hyperextend the lower back trying to push press up a too-heavy weight but you kept it really tight with that 155

\

I guess its the worry of my back hyperextending that im worried about, and my core not being up to par is what i feel would cause that. It probably is plenty strong at this point but im still paranoid

in brah

Awesome good to have you here!



Cardio & Abs
Foam rolling.

30 min LISS on the AMT

Pallof Press - Crunches:
50x15 each side - x25
50x15 each side - x25
50x15 each side - x25

Decline Situps:
x15
x15
x15

-Back & Bi tomorrow

[nwskier]

All that pressing is shooting up quickly. Didn't take long to get that strength back. Maybe I'm the one who has to work harder to try and keep up for a thanksgiving wknd session ha

[MWheatley]

All that pressing is shooting up quickly. Didn't take long to get that strength back. Maybe I'm the one who has to work harder to try and keep up for a thanksgiving wknd session ha

Lol look out!

Im really stoked to get back to flat bench next week and see where im at. I feel like i have 265 in me on incline and cgbp so im thinking im in range of 295 right now on flat bench. Im planning to start well below that but make some quicker jumps in weight week to week than i have been lately. Id like to see myself back to 315 within 8 weeks.

[nwskier]

Lol look out!

Im really stoked to get back to flat bench next week and see where im at. I feel like i have 265 in me on incline and cgbp so im thinking im in range of 295 right now on flat bench. Im planning to start well below that but make some quicker jumps in weight week to week than i have been lately. Id like to see myself back to 315 within 8 weeks.

Looks like some sets with 3 plates will be in order that weekend!

[howimliving]

Im really stoked to get back to flat bench next week and see where im at. I feel like i have 265 in me on incline and cgbp so im thinking im in range of 295 right now on flat bench.

Id like to see myself back to 315 within 8 weeks.

those are really impressive incline and CG numbers. get at that 315 brotha

[MWheatley]

Looks like some sets with 3 plates will be in order that weekend!

Definitely

those are really impressive incline and CG numbers. get at that 315 brotha

Thanks man 3 plates is gun feel gooood!

[MWheatley]

Back & Biceps
Backed off a bit on the volume today and made some jumps in weight instead.

Cable Rows:
120x10
120x10
160x10
160x10
180x5 - 140x10

Chin Ups:
x7
x7
x7

DB Rows:
90x6
90x6
90x6
90x6

Lat Pulldown:
135x10
140x10
140x10
140x10

Standing DB Curl:
40x8
40x8
40x8

Incline DB Curl:
25x8
25x8
25x8



Overall good workout today. Havent been sleeping the best last few nights and i could tell i wasnt 100% ready for the amount of volume originally planned. No biggy though still had a solid workout.

[howimliving]

very solid session. 4 pulling movements with two from above the head is always win

[MWheatley]

very solid session. 4 pulling movements with two from above the head is always win

Thanks man that workout doesnt look like much on paper but felt like a lot of work. Next up is chest but my delts, traps, and lats are already feeling wrecked so tomorrow is a toss up.

[dopamine72]

Should have been in here a long time ago man. You've been really loyal to my journal and listened to my advice very well. Much respect. Subbed.

Back looking pretty thick too. Good stuff. Programming looks solid too.