Blaze-Better Dead than Average

Training Training Logs
941

[quote]Blaze_108 wrote:

[quote]phlegms wrote:
Glad to see the lower back has rehabbed back to normal man, injuries suck! [/quote]

Unfortunately, I wouldn’t say it’s back to normal yet. and yes, they do lol.
Gonna slowly drop the reps and up the weights to see how the body handles it.
Pretty much what ive done every time my lower back acts up again, but a little heavier this time, as I was a fair amount stronger pre-injury.

ex. If my lower back is feeling good still on saturday. i might try something like:
135x8
185x8
225x8
275x8
315x8
365x4+

and continue on (either the next monday or saturday) to:
135x4
185x4
225x4
275x4
315x4
365x4
405x2+

If that goes good beyond that point, I’ll start working w/ maximal weights again.[/quote]

Looks good, training smart is the only way to get past injuries. Seems like you have that covered! Have you had your back checked out by a physio at all? Could be worth a shot to figure out exactly whats going on with it (unless of course you havent all ready).

942

WHERE THE LIQUIOR?
WHERE THE CUPS?
WHERE THE LADIES
WHERE THE SLUTS?

943

My god. Your deadstop rows are just crazy. I will say it again. I need one of those dumbell handles fast if I want to catch up… the 110s here are starting to feel a bit ez-mode for them.

Yates Rows seem to have come up a lot too. I sort of miss doing them but I know I need to increase some other back lifts as priority before I go back to them

944

Its been 3 and a half pages since you’ve posted any vids. I think I speak for everyone when I say:

“WE WANT VIDS! WE WANT VIDS! WE WANT VIDS!”

945

[quote]phlegms wrote:
Looks good, training smart is the only way to get past injuries. Seems like you have that covered! Have you had your back checked out by a physio at all? Could be worth a shot to figure out exactly whats going on with it (unless of course you havent all ready).
[/quote]

Thanks man. I haven’t gotten it checked out, from a combination of lack of money and time.

[quote]Ct. Rockula wrote:
WHERE THE LIQUIOR?
WHERE THE CUPS?
WHERE THE LADIES
WHERE THE SLUTS?[/quote]

Haha. There’s the Rock we all know and love.

[quote]jake_j_m wrote:
My god. Your deadstop rows are just crazy. I will say it again. I need one of those dumbell handles fast if I want to catch up… the 110s here are starting to feel a bit ez-mode for them.

Yates Rows seem to have come up a lot too. I sort of miss doing them but I know I need to increase some other back lifts as priority before I go back to them[/quote]

Haha. Thanks man. Back has just always been my strongest bodypart, and easiest to progress on.

[quote]gregron wrote:
Its been 3 and a half pages since you’ve posted any vids. I think I speak for everyone when I say:

“WE WANT VIDS! WE WANT VIDS! WE WANT VIDS!”[/quote]

Haha. I’ll work on it. One thing is that the gym is now packed, so it’s a combination of not having a bench to put the camera on and feeling like people would give me the stink eye for filming. I’ll try to get some just for you though, Greg.

Cool/Random note, I’m a fan of Shelby Starnes on facebook, and he posted a picture of himself along with telling people to guess his weight, and I guessed within .2lbs and won an E-book (Lean Gain Principles is the one I chose).

Chest/Tri

5/3/1 Bench (running again, dropped calculating max to 235)
175x5 (paused)
190x5 (paused)
200x7
Pressing felt really weak today. Not sure if it’s that I barely ate all day or what.

Started Decline w/ 85’sx10, but just wasn’t getting a good feeling from it, so I switched to Inc DB bench
65’sx8
70’sx8
75’sx8
Felt great.
Figured I wouldn’t stress my shoulders more w/ incline flies.

Machine Flies (Pause at squeeze)
110x12
115x12
120x12
Best chest pump ever. literally cramping and ached for the whole rest of the workout. This order of exercises is gonna stay for a while if I can keep getting the same feeling.

OH Db ext
Changed up form on these today, instead of stopping at forearms parallel to the ground, I went as deep as possible, which turned out to be about when the top of the head of the dumbell was lower than the back of my head.
75x12
80x12
85x10
85x10

Pressdowns
170x8
180x8
190x5

Cordova Ext.
120x12
140x10
140x10

Song of the day:

946

Oh, and I did some conditioning work before my workout! First time in forever besides like 15 mins on the elliptical now and then.
Did:
900m jog
100M sprint
200m walk
300m jog
300m walk
200m jog
100m sprint.
done.
about a mile of jogging and sprinting, a little less than half a mile of walking.
Cake for most people, but I haven’t actively done cardio continuously for a long time. Might start trying to do somethign like this a couple times a week…we’ll see. haha.

947

Looks like a pretty cool chest day. I saw that Shelby Sharnes fb post too. I looked at the winners so I know your name is one of them 5 ;), presumably the one who looks most LATVIAN (hahhaha thx) I could easily stalk you, ‘jus sayin’

948

[quote]jake_j_m wrote:
Looks like a pretty cool chest day. I saw that Shelby Sharnes fb post too. I looked at the winners so I know your name is one of them 5 ;), presumably the one who looks most LATVIAN (hahhaha thx) I could easily stalk you, ‘jus sayin’[/quote]

Thanks man. Haha. Well you may know my name, but good luck finding me, it’s a really common name lol. He tried to link me, messed up the link, and linked some asian guy whose first name was part of my last name. haha. I’m actually friends w/ a decent few people from this site on facebook though, so it wouldn’t be too stalkerish.

Quads/Delts

Insert:
700m jog
100m sprint
400m walk
700m jog
100m sprint
out of breath… really need to keep after the conditioning. 1 mile total jog/sprint.

lower back and hams were still really sore from monday, was kinda worried for today.
5/3/1 day
Squats
135x10
205x5
235x3
260x8 PR
again, stopped due to form breakdown (folding over) more than from quads giving out.

Seated DB Press
60’sx5
65’sx5
70’sx5
75’sx5
80’sx6

Leg Ext.
200x10
210x10
220x10 PR
110x20 PR

Leaning Laterals
30x12
30x12
30x12

Rear Delts on inc bench
30’sx20,20,20

Seated Calves
2p+25x12,12,12,12,12

Seated Laterals
20’sx15+5P

Super tired coming into the workout, was literally yawning and feeling like i could doze off between sets starting at about seated press. Pretty happy with today, considering. Gonna keep up the conditioning provided I keep up the cal intake as well.

949

Nice PR on the max rep set with the 5/3/1 bench stuff, hoping you get the results from 5/3/1 you deserve! In general I love the max rep set aspect of 5/3/1. For me at least, 1RM attempts can vary due to so many different factors on the day. At least with the max sets on 5/3/1 they provide slightly more consistency to track progress.

950

Thats good your keeping after the conditioning, especially with bulk season happenin.
Probably not a problem for you though.
I’m already looking forward to Spring, sigh.

951

squat Prs are the bestest.

952

[quote]phlegms wrote:
Nice PR on the max rep set with the 5/3/1 bench stuff, hoping you get the results from 5/3/1 you deserve! In general I love the max rep set aspect of 5/3/1. For me at least, 1RM attempts can vary due to so many different factors on the day. At least with the max sets on 5/3/1 they provide slightly more consistency to track progress. [/quote]

Thanks man. Yeah, it’s nice having some structure to follow for sure.

[quote]mom-in-MD wrote:
Thats good your keeping after the conditioning, especially with bulk season happenin.
Probably not a problem for you though.
I’m already looking forward to Spring, sigh.[/quote]

Haha. As far as maintaining leanness, it’s not really a problem. However, how quickly i get out of breath running tells me that I need to get back into a somewhat decent condition. I’m not looking forward to the cold, but I am looking forward to gettin my bulk on.

[quote]nlmain wrote:
squat Prs are the bestest.[/quote]

Aww yeahh!

Insert:
200m walk
300m jog
100m sprint
100m walk
100m sprint
100m walk
100m sprint
100m walk
100m sprint
100m walk
Pretty winded from this. Gonna keep switching it up, sometimes days w/ more jogging, some with more sprinting.

Back/biceps
Forearms were giving me problems today.

Pullups
bwx10,10,6

Neutral pulldowns
200x8 (wasn’t feeling good)

Stretchers
200x12
200x12
200x12
210x12
Paused every rep of these, lats were dying.

Underhand Pulldowns (close grip)
160x8
170x8
180x8
Felt good, but bothered my wrists a little

Hammer Curls- first 3 sets both arms simultaneous, top set was 4R,4L,4R,4L heath style
40’sx8
45’sx8
50’sx8
55’sx8

Arnold Style Conc Curls
30x10
35x10
40x8
DROP
30x10
volume PR

Layback Curls (sit at a seated cable row, lay backwards, and curl)
80x6
80x9
80x7
not sure how I feel on these. Great pump, they keep your body in place so you can’t cheat at all, but still somewhat awkward feeling.

Done. Weighed in at 191.8lbs, which is the heaviest i’ve been in a couple months.

953

Yesterday’s Chest/Tri and Deadlift Rehab sesh

Incline Bench
135x8
175x5
180x5
185x5
190x5
195x3 (actually got out of my groove and it went back, spotter thought i was racking it and pulled it in)
205x3 PR

Deadlift Rehab (dropped some reps and went to a slightly higher top weight)
135x8
185x8
225x8
(add belt)
275x8
315x8
365x4

HS Inc Cross-body press
45psx8
55psx8
70psx8
75psx8

Cable Crossovers
80x10
90x10 PR
100x6 PR
DROP
60x20 rep PR
I’ve never done a chest iso burnout like this before. Death

Smith CGBP
135x12
185x6
205x5
185x8

Rope Pressdowns
110x12
120x12
130x7 +5 (no spread)

Seated DB French Press (unilateral, lowered until db touches back of neck)
25x10
25x10
25x10

done. Good pumpz and lower back has been cooperating, thankfully.

954

Insert:
walk 200m
jog 100m
sprint 100m
walk 100m
sprint 100m
walk 100m
sprint 100m
walk 100m

Def need more jogging before I try sprinting. Both of my quads are really sore now, for a while I was afraid I pulled something. Not good lol.

Back/Biceps

Yates Rows
225x12
275x12
285x12
DROP
225x24 PR

DB Rows
160x8
170x8
180x0 (did a couple reps and the clips fell off…damn)
DROP
130x20 PR

Seated Row
250x8
260x8 (no pause)
These felt blah today.

Deadlift rehab sesh 3
135x4
185x4
225x4
275x4
(add belt)
315x4
365x4
(straps)
405x2
Glad to be hitting 4 plates again. Lower back is finally getting back into decent shape. Considering the most I’ve hit fresh is 435x3 or 405x6, and I had done several lower back-intensive lifts, pretty happy with it.

DB Curls
40’sx8
45’sx8
50’sx7

Meadows Hammers
40’sx8
45’sx8
50’sx7 +1r PR

Cable Curls (straight bar)
42.5x10
47.5x10
52.5x10

Rev Curls (pause at squeeze)
50lbsx17

Done. Bought an elite fts 10mm lever belt off a friend who it was too big for, so I’m gonna try to get that set up for use on squats wed. Very solid sesh overall.

955

Nice deads man, the strength is definitely still there. Just gotta rebuild the confidence in your back, lower back pain is no joke!

956

You sir are a rowing machine! As for the lever belt a got one a couple months back and it is awesome.

957

Dude,your rows are freaking awesome.

I’ll be checking this log often anyway!

958

[quote]phlegms wrote:
Nice deads man, the strength is definitely still there. Just gotta rebuild the confidence in your back, lower back pain is no joke! [/quote]

Thanks man. Yeah, it’s just scary when you have an injury that has re-occured 3+ times.

[quote]elmore18 wrote:
You sir are a rowing machine! As for the lever belt a got one a couple months back and it is awesome.[/quote]

Thanks! Good deal, I’m def lookinging forward to using it.

[quote]Oregand wrote:
Dude,your rows are freaking awesome.

I’ll be checking this log often anyway![/quote]

Haha. Thanks for stopping in man. If only my pressing could match my rowing.

Insert:
walk 200m
jog 300m
sprint 100m
jog 200m
fast jog 300m
sprint 100m
walk 100m

Chest/Tris

5/3/1 bench (3’s)
190x3
200x3
210x7 (maybe PR)

Incline DB Press
70’sx8
75’sx8
80’sx8
85’sx8
felt solid

Fly machine
115x12
120x12
125x12 (+5 from last week)
DROP
80x20 (pumpzzz)

Seated DB OH ext ( lowered really deep)
75x12
80x12
85x12 (+2 reps from last week)
85x12 (+2 reps from last week)

Pressdowns
180x10
190x10
200(stack)x8

Cordova ext.
140x12
150x12
150x9

Burnout standing OH ext.
45lb barx20
death

Done. Good workout.

959

do you do that sprinting on the treadmill?

The few times that I did full on sprints, (outside) I was sore for days. Sprinting can actually build muscle. Good stuff!

960

[quote]mom-in-MD wrote:
do you do that sprinting on the treadmill?

The few times that I did full on sprints, (outside) I was sore for days. Sprinting can actually build muscle. Good stuff![/quote]

We have a 200m track at our fitness center on campus, so I sprint and jog on that. I’d believe that it can!

Quad/Delts/biceps

Squats
Tried using a cambered bar today. Felt odd as far as how it sat on my back, but the way it helped me sit back a little more really let me feel my legs working.
5/3/1 5’s day
225x5
240x5
255x8

Seated DB Press
60’sx5
65’sx5
70’sx5
75’sx5
80’sx6

Tried leg ext but my quads were extra fried for some reason. Not sure if it was the difference in squats or what but I struggled to get 4 reps with my first set, just decided that was enough lol.

Laterals (bilateral)
30’sx10
35’sx10
Laterals (one hand on seat, one hand at a time, felt pretty good)
30x10
35x10

Wolfe Face Pulls
100x12
110x12
120x12

Hammer Curls
40’sx8
45’sx8
50’sx8
55’sx8
focused on starting each move with the biceps and not hte shoulder, could feel the muscle working better.

DB conc curls (arnold style)
30x10
35x10
40x10 +2 rep

Double Pumpz
42.5x10
47.5x10
52.5x8
(last week only got 8 on first 2 sets)

Cable Laterals
7.5x12
12.5x12
17.5x12
12.5x15

Rope Face Pulls
32.5x12
37.5x12
42.5x12
47.5x12

Done. Long workout, great pumpz