BROOTAL's Log

Training Training Logs
221

[quote]BROOTAL wrote:

I hurt my back today at work lifting a peice of cast iron that I should have asked for help with. There was no one around so I lifted it to put it on the bench and my lower back locked up. It was sore when I got home but I went lifting anyway and now I dont know if that was stupid or not. It still hurts and I stopped my workout after my first set of deadlifts because it started to hurt. I have heat on it now and hopefully it wont effect my lifting.

[/quote]

I learnt many moons ago that ANY tweak like the one you felt should be followed by 800mg of Nurofen straight away and then 2 hours later. I think the normal recommended dose is 400mg so take your doctors advice on this. Often the swelling causes more damage than the injury itself.

I would recommend you NEVER risk it. You never know how serious it is until you’ve slept on it. A couple of times I’ve trained on with a similar MINOR injury like yours only to not be able to tie my shoes for 3 days. Not nice. Haven’t had any real problems for over 9 years.

Hope this helps…

222

Todays workout:
Incline bench:

  1. 95lbs x10
  2. 115bs x 8
  3. 160lbs x 3 (2min rest)
  4. 160lbs x 3 (2min rest)
  5. 160lbs x 3 (2min rest)
  6. 160lbs x 3 (2min rest)
  7. 160lbs x 3 (2min rest)
  8. 160lbs x 3 (2min rest)
  9. 160lbs x 3 (2min rest)
  10. 155lbs x 3 (2min rest) (had to drop the weight on the last set because I barely made 3 full reps on the 7th set.)

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Front shoulder Raises: 32.5lb plate weight with both hands (used a microplate to make progress, but need to stay at this weight next week)
B2)Decline Bench press: 125lbs

C)Variable incline/decline dumbbell press.
-45 deg incline (10 reps with 35lbs dumbbells)no rest
-30 deg incline (10 reps with 35lbs dumbbells)no rest
-flat bench (7 reps with 35lb dumbbells) no rest
-decline bench (6 reps with 35lbs dumbbells)
(It seems that the more weight I use in the previous exercises, the less I can do here)

D) 50 reps of lateral side raises (2.5lb plate weights)
50 reps chest flys with 5lb dumbbells
(tried something new today)

Skipped the bike today, had a ton of stuff to take care of at home.

Nutrition:
Breakfast: 3 whole eggs, 3 strips turkey bacon, 1 medium banana. glass of water, multivitamin, 1 Flameout

Shake: Peanut Butter shake, 1 Flameout, glass of water

Lunch: First cheat meal of the week (3 slices pizza, diet coke, 1 Flameout)

Shake: Chocolate peanut butter bars, 1 Flameout

Workout: Surge

Dinner: Dr. Johns chili, massive amount of water (thirsty as all hell tonight)

Pre-Bed meal: Pre-bed snack, 1 Flameout

Not sure of totals today because of the pizza.

Its funny how you can talk yourself out of things. I was convinced that I couldn’t workout today because my back hurt, and actually planned to skip my workout.

Then I started to feel guilty. Spent about 30 minutes total warming up and stretching, then had one hell of a chest workout. My back did not effect my workout even the slightest bit (I still used extreme care though).

I have been usuing heat, the foam roller and going to soak in Epsom salt tonight. The whole thing pisses me off. The piece I was lifting was about 185lbs, which is less than I deadlift with.

I was careful when I lifted but needed an extra inch or two to make it up to the bench I was putting it on, so I gave it the extra “oomph” and twisted, then felt the pain. DUMBASS.

So just a reminder to anyone that reads this, use your head when it comes to lifting heavy stuff EVEN IF ITS OUTSIDE OF THE GYM.

Thanks Intersweat for the advice.

223

Think ya should read the article on rest times between lifts on the front page of T-Nation. For future reference. This has nothing to do with your injury nor am I sending subliminal messages hehe.

direct link :

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_new_rules_of_rest

It is a good read ~

I’d toss in extra protein and trade the calories in carbs. Boost by 40-50 grams along with dosing more fish oil to help heal faster.

224

Kinein- Thanks for the article. I read it at work today and tried to implement it into my training today. I will need to reread it again to fully understand it.

Hammer Curls: 1 min rest periods (down from 2min)

  1. 15 x 6 reps
  2. 25lbs x 6 reps
  3. 35lbs x 6 reps
  4. 35lbs x 6 reps
  5. 35lbs x 6 reps
  6. 35lbs x 6 reps
  7. 35lbs x 6 reps
  8. 35lbs x 6 reps

Super sets: (3 sets total)
B1: Seated tricep extension: 10 reps @ 50lbs (used the bench bar)
B2: EZ curl Preacher curls: 8 reps @ 55lbs
1 minute rest

C) Tricep Pushups: 3 sets of 10 reps,(5 lb plate on my back) 1 minute rests

D) 100 reps of preacher curls with 10 lbs dumbbells
100 reps of lying tricep extensions with 10 lbs dumbbells

Nutrition:

Breakfast: 3 whole eggs, 3 strips turkey bacon, 1 apple glass of water, multivitamin, 1 Flameout

Shake: Peanut Butter shake, 1 Flameout, glass of water

Lunch: Chicken and Squash in cream sauce. 1 Flameout

Shake: Chocolate peanut butter bars, 1 Flameout

Workout: Surge

Dinner: seconds cheat meal of the week (pizza)

Pre-Bed meal: Pre-bed snack, 1 Flameout

I am going the small adjustments in the diet that have been recomended. So far I have been at or above 90% compliance for two weeks straight. Pictures and measurements coming soon.

225

I took it extremely easy with my legs today. My back is still tight and is DEFINITLY effecting my squats and form. I can feel that when I squat down everything is tight and my range of motion is garbage compared to 2 weeks ago. I’m not quite sure what to do.

Front squats are also difficult now. It feels like my hips are really tight now. I have been using the foam roller twice a day and stretching every morning and night and pre workout.

Workout:
Back squats: 1:30 minutes rest between each set.

  1. bar x 6 reps
  2. 95lbs x 6 reps
  3. 115lbs x 6 reps
  4. 135lbs x 6 reps
  5. 155lbs x 6 reps
  6. 165lbs x 6 reps
  7. 185lbs x 6 reps
  8. 185lbs x 6 reps

Super sets:
Leg extension: 10 reps @ 85lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Leg extension: 10 reps @ 85lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Leg extension: 10 reps @ 85lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Isometric Bulgarian split squats:
3 “sets” of 30 second holds on each leg.

100 FRONT squats with an EZ curl bar

20 minutes of cycling on the bike.

I will post picture tomorrow night, as well as measurements. Not much change although my abdominal region (dont have ript abz yet) has flattened out a bit, but my arms have gained about a 1/4".

I think its really just the water from using higher carbs again. The initial 4 pounds I gained is now back down to a total gain of 1 lb over 2 weeks. I think at this point I am going to add in another 250 calories a day like the PN system calls for and see where that takes me.

If anyone has any suggestions as to where they should be aded in let me hear ya. I was thinking adding some fats at breakfast like was suggested above.

226

Sorry to hear about the back. I missed that part of your post a few days ago.

IMO you want to ICE, not heat. And ibuprofen, 800 mg/day. It is best to start right away, as soon as you feel the pain. However, I would still do it now, several times per day. I use a thick professional type of ice pack, lying on the floor with legs up over a bed or chair. That position unloads the spine and lets the muscles relax.

Also, walking is better for your back than cycling on the bike, and should help speed recovery.

You’re doing great to keep doing what you CAN do, however carefully.

227

Thanks for the help guys. I apologize for the lack of input over the last two days as well as the lack of pictures. I managed to catch a cold late Sunday night. Mondays back workout was pretty weak and I didn’t feel much like taking pictures (went straight to sleep).

I have been drinking green tea like its my sponsor, and have been keeping up with the diet even though I haven’t been hungry at all. I am feeling much better than I did.

I also got a bomb dropped on me at work that I will be going away for 4 days next week to do some work in Nevada. I am going to do my best to just stick to the 7 habits while im out there and eat portions in similar size. I ordered a box of Metabolic Drive bars to make sure I at least get quality protein while I am running around traveling.

I hope to be back to normal by tomorrow and post up the pics and continue lifting.

Take care!

Brootal

228

Incline bench:

  1. 95lbs x10
  2. 115bs x 8
  3. 165lbs x 3 (2min rest)
  4. 165lbs x 3 (2min rest)
  5. 165lbs x 3 (2min rest)
  6. 165lbs x 3 (2min rest)
  7. 165lbs x 3 (2min rest)
  8. 160lbs x 3 (2min rest)
  9. 160lbs x 3 (2min rest)
  10. 160lbs x 3 (2min rest) Started struggling and had to drop some weight

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Front shoulder Raises: 35 plate weight with both hands
B2)Decline Bench press: 130lbs

C)Variable incline/decline dumbbell press.
-45 deg incline (10 reps with 35lbs dumbbells)no rest
-30 deg incline (10 reps with 35lbs dumbbells)no rest
-flat bench (10 reps with 35lb dumbbells) no rest
-decline bench (6 reps with 35lbs dumbbells)

D) 50 reps of lateral side raises (5lb plate weights)
50 reps chest flys with 10lb dumbbells

I took some more photos and these are the first set of them where I have marked the distance. I am also startin to realize that I have a hard time flexing the right muscles. I would guess this is mostly that ming muscle connection being weak. Sometimes it will feel like I am flexing my back hard as hell and then I look a the picture and it sucks…oh well. I wish I could post some bigger pictures because some of the detail gets lost but I def see some improvements.

get ready for a brootal photo blitzkreig…

229

side shot… Yes my lighting is terrible

230

Back is starting to thicken…

231


about 5 months ago…

232

the gut… not sure what happened hope this doesn’t double post

233

Nice progress BROOTAL!

234

wow… yep your on to the next level. I like that we have you training past beginner level now. What you need to do is just keep chugging away - this is great progress that has longevity to it.

235

One more thing rear delts need to get work or else you may have an aesthetic imbalance later on in the future.

** we need to work on your mind muscle connection and self-awareness ** you are still not rotating your fists toward your head -_____________________-

236

Thanks for the encouragement guys. Im running into a problem with the routine here. My legs are getting weaker as each week goes by. I started the program with a near perfect squat at 210lb and a 220lbs squat if I didnt use perfect form.

Today I was struggling to crank out reps with 185 and last week I was struggling to crank out reps with 195. Something is going wrong. I also notice that I am ALWAYS sore after leg day. It reminds me of when I take off for a week or something and then come back for that first workout.

I want to note that all my other lifts for everything else are increasing in some fashion other than squats and front squats.

ANY input on that would be appreciated.

Kinein- The hand turning in thing almost has me thinking this is a mobility issue. I did some testing and found that whenever I turn my hand inwards, it starts to rotate as well. For example if i lay my forearm flat on a table and flex my forearm, my hand rotates inward.

I will also start doing more rear delt work to help bring in that area as well. I was thinking of substituting very wide grip bent rows??

Todays lifts
Back squats: 1:30 minutes rest between each set.

  1. bar x 6 reps
  2. 95lbs x 6 reps
  3. 135lbs x 6 reps
  4. 185lbs x 6 reps
  5. 185lbs x 6 reps
  6. 185lbs x 6 reps
  7. 185lbs x 6 reps
  8. 185lbs x 6 reps

Super sets:
Leg extension: 10 reps @ 90lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Leg extension: 10 reps @ 90lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Leg extension: 10 reps @ 90lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Isometric Bulgarian split squats:
3 “sets” of 30 second holds on each leg.

100 FRONT squats with an EZ curl bar

20 minutes of cycling on the bike.

Thanks everyone!

237

Well, I can think of 2 possible reasons for the squat going down:

  1. recent back injury
  2. under-recovery

When the back is injured, the brain might not allow you to generate as much force with legs. This is fixed by giving the back more time to heal, and strengthening the core.

If it’s under-recovery, this is fixed by, once again, taking more time to recover. Also, increase the nutrients you take in after your leg workout only.

That Nevada trip would be a good time to take time off for legs and back and just do tons of core work.

238

Andersons,

Your point about doing core work was a slap in the face so to speak. I haven’t been doing nearly as much ab work as I was before I started this program. I obviously need to add this in and want to put in regular deadlifts again. When I was doing dead lifts once or twice a week my back always felt like gold.

The trip was great but I am hoping the number of meals I missed wont set me back too far. I typically only ate 3 real meals a day and often more than 3 hours apart. I hoped back on the Berardi plan this morning. I am still looking at ways to add a good chunk of fat at breakfast. I like the fish idea and was thinking of adding in a tablespoon of olive oil when cooking my eggs and bacon.

I also picked up an extra bottle of generic fish oil like was suggested earlier to add in with my daily 4 flamsout caps. I am interested to see where this take my fat levels over the next few weeks.

I did some light squats in a mirror to watch my form and can see that at the bottom I lean forward now. My back doesn’t hurt anymore but still feels tight. I’m in the middle or reading some Cressey articles and will experiment over the next few weeks with more mobility work and foam roller work.

Thanks again to everyone posting and helping out. I will be back on track tomorrow and to be honest I can’t wait. Being away from the gym is now one of my least favorite things.

239

Tired but ill add in… not just your abs, but lower back… from good mornings, to RDLs, to bread and butter back extensions. Note raise the support so that it is up around the top of your hips, so when you bend forward its all lower back. make sure to round your back at the bottom ~ basically completely stop muscular tension, then slowly contract your lower back - no swing necessary.

And stop the minute your spine straightens ~ if you go any further it is hyper-extension and generally seen only when someone wants to shift and go further to work hamstring/glutes.

Your core is more then your front.

240

Oh and on your next post. How about you set some goals ~ reasonable goals - within 3 months… what do you want to accomplish? list 3 goals.

I’ll give you 2 easy ones ~

bench 225 incline x 6.

Squat 225 x 6

  • Now you can set the bar higher.
    8 Pull-Ups ~ but first do 7 ;p