Hows the back feelin dude?
[quote]BlackLabel wrote:
Hows the back feelin dude?[/quote]
feels fine i just cant do any spine loading exercises or heavy shit that would stress, hence the reason for all the core and cardio. Its alright though im still gaining muscle and leaning out which is nice
Legs
DB step ups ss with bench jumps (reps per leg)
35’sx10/BWx10
40’sx10/BWx10
40’sx10/BWx10
Lunges ss with one lap sprint (reps per leg)
[20’sx10/1 lap]x5 rounds
GHR ss with Nuetral chin
[BWx10/5]x5 rounds
Leg ext. ss with Hypers
100x20/BWx12
120x20/Bwx12
120x20/Bwx12
100x20
Leg Curl
120x15,15,15
Plank
BWx60,60,60 seconds
BACK
Vbar cable row ss with neck harness
100x15/25x30
100x15/25x30
140x10/25x30
160x10/25x30
180x10/25x30
200x10
Wide Grip Pullup ss with side bend
Bwx8/40x20 3 rounds
DB ROW ss with prone hold
60x15/40x60 sec
70x15/40x60 sec]x3
VBAR Pulldown ss with hammer strength low row
100x10/50x10
120x10/140x10
140x10/140x10
160x10/140x10
140x10/140x10
One arm low row machine
50x10
80x10
100x10
120x10
140x10
Side lateral ss with overhead db extension
10’sx15/40x20
20’sx10/40x20
30’sx10/40x20
Step ups ss with bench jumps
35’sx10/10
[45’sx10/10]x3
Lunges ss with .1 mile lap sprint
[20’sx10/1]x5
GHR ss with Pullup
[BWx10/6]x4
Leg ext.
100x20
120x2x20
Leg Curl
100x20
120x2x20
all i had time for, these workouts seem short but the added cardio and high reps really do me in and require longer rest periods, hopefully i can start adding in a little more leg work, i think i might make thursday a non cardio leg day just to get some more volume in.
hey guys, didnt want to clutter the training logs with all my rehab bullshit training, ill post more on the updates later but for now ill just say im following a bodybuilding style training and possible planning a small cut this summer, but i have some pics for ya guys. Im not quite as strong as i was pre injury but my size is up a decent amount and ive been getting mnore stretch marks as of lately.
4/5 chest day
bench:
45x10
95x5
135x5
185x5
225x5x5 just starting to bench heavy again, these were easy gonna increase 5lbs a week this time and stick with 5’s
dips
BWx6
BW+10x3x6
Bwx12
medball pushups
bwx3x8
incline pushups
bwx2x8
bwx12, found the groove
high cable fly
20x3x15
med. cable fly (these stretch my pecs so well, i actually think they are a really good mass builder since i cant do regular flys)
20x12
25x12
15x20
pec dec(slow tempo and squeeze)
80x3x12
hammer preacher curl
45x10
90x8
115x2x8
45x20
overhead db one arm ext.
20x10
25x10
35x6,6
20x12
4/6 back day
pulldown (hold at bottom, slow neg.) ss with stretchers(general slow tempo)
70x10/35x12
100x8/50x12
120x8/57x10
140x8/57x10
160x8/57x10
120x12
vbar row (squeeze at top, 3 second negative)
100x6
120x6
140x6
160x6
180x6
db row slow tempo ss with pullover
60x10/30x20 three rounds
hammer iso row
90x8
180x8
270x6
320x2 180x8 90x12 drop set
one arm rotating pulldown
100x8
120x8
140x8, 100x8 dropset
pullaparts
120x20
160x20
200x12
140x10, 120x10, 80x10, 60x10 dropset
hammer curl ss with incline ext.
25’sx10/65x10
35’sx10/85x10
35’sx10/85x10
35’sx10/85x10
25’sx12/85x8
planks and some prone holds.
4/7 Shoulders
arnold press ss with bent over lateral
{20’sx10/8’sx10}x2
30’sx10/20’sx10
40’sx10/30’sx10
50’sx6/30’sx10
60’sx5/30’sx10
seated lateral with pause at top and slow negative
5’sx8
10’sx8
15’sx8
20’sx8 pr here
leaning laterals
20’sx8
30’sx8
30’sx8/20’sx10 dropset
underhand barbell raise
45x5
55x2x5
tbar alternating press
25+barxfailure(20-30 per arm)
35+barxsame
face pull ss with front raise on cable
35x10/10x12
50x10/15x12
65x10/10x12
tri lateral finisher (rear,side,front triple set)
10’sx25,15,15
10’sx20,15,15
closegrip press
95x30,20,20 different styles
spyder curls
4x6-8
reverse
1x10,10,10 drop set
Great to see you back and lifting again. Im guessing the herniated disc wasn’t that bad?
[quote]BlackLabel wrote:
Great to see you back and lifting again. Im guessing the herniated disc wasn’t that bad? [/quote]
it was just a high level of degeneration, so no squats or deads or other spine loading exercises. ill be experimenting with glucosimine this summer to see if i can return some fluid to them. o well, i deal with what i got.
legs
reverse lunge standing on two plates ss with one legged dl (reps per leg on each)
bwx6/bwx6
20’sx6/bwx6
30’sx6/bwx6
40’sx6/bwx6
walking db lunge (rep per leg)
30’sx3x14, brutal
glute ham machine
50x8
70x2x8 did these with no rest btw sets, just keep alternating legs
leg curl
130x10
150x10
90x20
leg ext.
110x10
150x10
90x20
hip crunch
20x15
40x2x15
tricep press down ss with cable curl
35x10/25x10
50x10/35x10
50x10/35x10
65x10/25x10
finished this in less than forty five minutes, so you do the math, not alot of rest heh. Ill make a post on my training now in a sec.
legs
reverse lunge standing on two plates ss with one legged dl (reps per leg on each)
bwx6/bwx6
20’sx6/bwx6
30’sx6/bwx6
40’sx6/bwx6
walking db lunge (rep per leg)
30’sx3x14, brutal
glute ham machine
50x8
70x2x8 did these with no rest btw sets, just keep alternating legs
leg curl
130x10
150x10
90x20
leg ext.
110x10
150x10
90x20
hip crunch
20x15
40x2x15
tricep press down ss with cable curl
35x10/25x10
50x10/35x10
50x10/35x10
65x10/25x10
finished this in less than forty five minutes, so you do the math, not alot of rest heh. Ill make a post on my training now in a sec.
heres my training now:
mon. - heavy legs/arms
tues. - chest/arms
wed- back/arms
thurs- shoulders/arms
friday- high rep legs/arms
sat- optional recovery ciruit
sun- off
i do 4-5 sets of biceps and triceps each day for high frequency but moderate volume total. I think arms fatigued quickly but also recovery quickly and im setting out to test this so well see how it goes. The sets i do for othermuscles has me sore almost till the next week and im experiencing rapid stretch mark increases so i assume this is a good sign. Ive been implementing this for a month or less seriously so ill give it another month at least and see how it goes. Any comments, suggestions or questions are welcome.
heavy leg day
Partail Hacks with a pause
90x8
180x6
230x4
270x3
Single Leg Leg Press (weight and reps pers leg)
90x8
135x6
180x6
225x6
275x6
320x4
glute ham raise with controlled negative ss with reverse hypers
bwx10/bwx10
bwx10/25x10
bwx10/bwx10
reverse lunge (reps per leg)
20’sx5
40’sx5
50’sx5
60’sx5
glute ham machine
50x8
70x8
90x8
leg curl
130x12
170x10
150x10, 110x10, 90x10, 50x15 drop set
barbell curl
45x8
65x8
75x8
85x8
55x15
reverse barbell curl
45x8
50x3x8
tricep pushdown
25x40,40
did some prone holds, neck harness and abs in btw stuff, going for anice bike ride now.
was able to bike for an hour before it started thundering and i head to head in, got about 15-20 miles in, not to sure on that one but it was nice
was able to bike for an hour before it started thundering and i head to head in, got about 15-20 miles in, not to sure on that one but it was nice