Getting the National Record

Training Training Logs
261

seated barbell press
45x8
95x8
115x8
125x8
115x10
95x10,10

seated db military
25’sx12
35’sx12
40’sx12
45’sx12
40’sx10
30’sx12

machine close grip press (pasue at bottom)
90x10
140x10
90x10

bent over laterals
10’sx12
12.5’sx12,12,10

underhand cable extensions
80x10
100x10
120x10,10

side laterals
5’sx15
10’sx15
12.5’sx15
15’sx15

over head db extension on high incline
20x10
30x10
40x10
50x10
60x10

shrugs
70’sx10,10,10

face pull
3x10

abs and hypers
3x20, and 3x15

ran .65 miles after, also got in about 3 hours of basketball or so today which was nice with the weather

262

added a higher volume leg day, really want to bring my legs up
stiff legged dead (no belt)
45x8
95x8
135x8
165x8
185x8
205x8
225x8
245x8
265x8, these were all done with a slow negative, pause at the bottom and explosive eccentric.

hack squats
sledx8
50x8
90x8
115x8
140x8
145x8, 90x12, 50x15

leg curls
115x15
150x15
185x15
205x15

leg extensions
80x15
100x15
120x15, 80x10, 40x10

gonna hit the back hard tomorrow, during the summer i might add an additional back day im not sure yet

263

warm up with ragin bull
200x8
300x8
200x8

cable rows
100x8
140x8
160x8
180x8
190x10
190x10, 150x10, 100x12

neutral grip pullups
bwx6,6

underhand chest supported row
100x10
140x10
180x10
200x15

wide pulldowns
100x10
140x10
160x10
180x10,10

vbar pulldowns
120x12
140x12
150x12
120x12

wide tbar row
45x15
60x15
70x15

cable curls
3x10

db shrugs and incline shrugs
3 sets of 10 supersetted

forearm pincher
45x30
90x30
115x30
90x25

264

bench
45x20
135x6
165x5
195x5
225x5
245x5 PR
235x5

incline close grip
135x5
165x5
195x5
200x5 PR
145x5

decline close grip
135x5
185x5
225x5,5,5

did rotator work, pullaparts and situps to finish it off

265

squats
45x10
95x5
135x5
175x5
215x5
250x5 finally a pr on squats
235x5

rack pulls
worked up to 405x1, felt easy

did 3 circuit sets of box squats and fat bar curls, called it a day

266

4/08/2010

didnt have much time and people were occupying both military presses, so i just hit the dumbbells hard

seated db military press:
10’sx20
20’sx15
25’sx12
35’s12
40’sx12
45’sx12
50’sx12
55’sx10
60’sx10, 40’sx12 30’sx10 drop set

side laterals ss with front raise weightxside laterals, front raise (reps per arm)
10’sx8, 8
15’sx8, 8
17.5’sx8, 8
20’sx8, 8 15’sx8, 8 10’sx8, 8 drop set

overhead extensions
20x10
30x10
40x10
50x10
60x10
70x12, 50x12, 40x10, 30x10 drop set

rope pushdowns ss with plate raise
60x15, 25x15
80x15, 25x15
100x15, 25x15
120x15

4/09
stiff legged deads, went lower on these as i was feeling more flexible got a huge stretch and burn from them
55x8
105x8
145x8
195x8
215x8
235x8
265x10 +2

hack squats
sledx8
50x8
90x8
140x12, 12 PR +4

lying leg curls (weight is different than the seated)
80x10
60x10,10,10

leg extension
60x20
80x20
100x20, 60x20, 40x20

one hand kettle bell swings ss with calf raises
3 sets of 20 and 10 respectively

solid ass workouts this week, looking foward to back tomorrow

267

cable rows:
80x8
120x8
140x8
160x8
180x10
200x10,10 PR
160x15

neutral grip pullups
bwx6,6,4 PR +1 set, gonna try to just get one more rep a week till im doing a few sets of ten

iso lateral one hand chest supported row (weight for one hand)
45x10
70x10
80x10
95x12

wide pulldowns
120x10
140x10
160x10
180x10
200x8, 140x10

underhand chest supported row
140x10
160x10,10

pinwheels (reps per arm)
15’sx8
25’sx8
30’sx8,8

preacher db curl
10x10
20x10
15x10

pinchers ss with ez bar curl
45x20, 35x10
90x20, 35x10
135x20, 35x10
135x12,8 35x10

268

db bench
30’sx15
40’sx10
50’sx10
60’sx10
70’sx10
80’sx10
90’sx9

incline db’s
40’sx10
60’sx10
70’sx10,10

machine press
90x10
140x10,10

cable flys
4x10

tricep pressdowns and facepulls
4x15

269

i saw a physical therapist today who ran a complete evaluation on my back and shit, heres the deal: i may have a buldge in L5 or around there (cant rememeber exactly) and because of my injury the left side of my back is really tight, with almost no movement in it. This has tightened up my left hip flextor extensively resulting in a lean to the right side when i squat, this has caused my left hamstring to become a whole grade level weaker than my right leg. She has given me a two week rehab program for now and i am going back again to asses the back, as well as neck and shoulder which she said may be linked. Just by loosening up the rib cage area as well as the entire back, the neck and shoulder have actually become slightly better which is a good sign. I will still be logging my workouts jsut so you can see how the rehab progresses.

270

did a rehab work out yesterday 4/15/10

shoulders today:

military press
45x15
95x5,5
115x5
135x5
145x5
115x8

db military press
30’sx10
40’sx10
50’sx10
60’sx10

side laterals ss with front raise
10’sx8, 8
15’sx8, 8
17.5’sx8, 8
20’sx8, 8

overhead extension
30x15
45x15
55x10
65x12
75x10 PR

tricep extensions
5x15

hip work and rear delt shit

271

[quote]bignate wrote:
i saw a physical therapist today who ran a complete evaluation on my back and shit, heres the deal: i may have a buldge in L5 or around there (cant rememeber exactly) and because of my injury the left side of my back is really tight, with almost no movement in it. This has tightened up my left hip flextor extensively resulting in a lean to the right side when i squat, this has caused my left hamstring to become a whole grade level weaker than my right leg. She has given me a two week rehab program for now and i am going back again to asses the back, as well as neck and shoulder which she said may be linked. Just by loosening up the rib cage area as well as the entire back, the neck and shoulder have actually become slightly better which is a good sign. I will still be logging my workouts jsut so you can see how the rehab progresses.[/quote]

That sounds pretty bad, but atleast your getting some real answers now.

272

[quote]BlackLabel wrote:

[quote]bignate wrote:
i saw a physical therapist today who ran a complete evaluation on my back and shit, heres the deal: i may have a buldge in L5 or around there (cant rememeber exactly) and because of my injury the left side of my back is really tight, with almost no movement in it. This has tightened up my left hip flextor extensively resulting in a lean to the right side when i squat, this has caused my left hamstring to become a whole grade level weaker than my right leg. She has given me a two week rehab program for now and i am going back again to asses the back, as well as neck and shoulder which she said may be linked. Just by loosening up the rib cage area as well as the entire back, the neck and shoulder have actually become slightly better which is a good sign. I will still be logging my workouts jsut so you can see how the rehab progresses.[/quote]

That sounds pretty bad, but atleast your getting some real answers now.
[/quote]

yeh its gonna take a while but hopefuly by the end of the summer ill be squatting and deadlifting real weight again

273

4/16/10 rehab workout
4/18/10 did a back workout
cable rows
80x10
100x8
120x8
140x8
160x8
180x8
200x8
220x12 PR

neutral pullups
bwx7,5,5 +1

underhand chest supported machine row
100x8
120x8
140x8
160x8
180x8

fatbar wide pulldown
120x15
150x10
180x10
200x8
220x6

iso lateral front pulldown (Cross of pulldown and row)
90x10
110x10
120x10

did bi’s and forearms

4/19/10 chest day

bench:
45x15
135x3
175x3
205x3
235x3
255x3
260x3
225x10,7 gotta keep driving the weight up on sets on 3 for a while, then go back to 5’s or something

incline (wideish grip)
95x8
135x8
165x8
185x8

close grip declines
135x8
225x8,8

fried at this point, did rear delt and rotator work as well as neck harness