Dammit man, we need to get you a helmet and some pads.
2 Likes
That’s the damn truth. Or maybe not always doing everything to the extreme would be good. Naaaahhhh that would be boring 
2 Likes
1/25/2016
Warmed up with hangs and KB.
Front Squat
Up to 165x8, then 145x12 backoff
Kb Single Arm OHP
25x5x10
-with-
Cable Row
120x5x10
Tried light deadlifts, nope.
Did 40lb KB deadlifts for several sets of 5 trying to put some stimulus on the low back.
Nothing felt good, but I’m used to that now. Low back limited any hinging, but fronts were mostly pain free. Position actually felt real good.
1 Like
1/27/2017
Warmup
Deadhang
Prone blackburns/cobras
Couch/adductor/hip
KB Work
DB Bench Press 8’s
25x20, 50x10, 70x5, 85x8, 90x8, 70x15
-with-
DB Goblet Squat
25x10, 50x10, 60x10, 70x5x10
-alternating with-
Back Ext
BWx8x10
DB 3-Way Raises
12x5x10
-with-
DB Pause Shrugs
50x5x10
Back is baaaad. Shoulder was ok today. The back pain is super low in the back, very top of glute. Heal up you bitch!
1 Like
1/29/2017
Warmup
Hang
Blackburns/cobras
4 way leg swings
RDL out of Rack
45x8, 45x8, 75x8, 95x8, 115x8, 95x12
-with-
Pull-ups
5x5, 10
DB Paused Bench
65x10, 10, 10, 10, 10 (last set Paused low incline)
-with-
T-Bar Row
45x20, 70x5, 90x10, 80x10, 10, 10, 10
Decline DBs Tri Ext
20x25, 27.5x12, 12, 12
-with-
DB Curl
20x25, 27.5x12, 12, 12
1 Mile Run - 2 Inc, 7.8mph (7:41)
10 min inc walk
Stretch/roll out.
Back still neckered. Think it’s piriformis pressing against sciatic nerve. Spot is directly on piriformis. Working on it. Can’t do bottom portion of DL, so RDL/rack pull is ok, still dodgy though.
1 Like
For some reason, when I am reading your log now, I envision Frodo Baggins on his journey to Mordor. lol
1 Like
Lol, that bad eh. Haha
Been healing up. Making progress, it’s just really slow and actually requiring me to take real off time/rest.
Me trying to train through/around the problems was not allowing ANY healing. Finally starting to see progress.
A few more weeks and I should be good.
I did DB Bench yesterday up to a comfortable 85x10 then several 75x10 sets and 2 50x10 incline paused sets. I supersetted this with machine Rows and pull-ups. Then did some reverse lunges up until irritation occurred with low back.
Hope to be back to full strength within a month.
2 Likes
2/8/2016
Hang
Bird dogs
Cuban Presses
DB Bench Press
25x20, 45x20, 65x10, 75x10, 90x5, 5, 5, 75x12
-with-
Pull-ups
BWx4x6
-alternating with-
Cable Row
120x4x12
KB Single Arm OHP
35x3x10
-with-
Incline Laterals
15x3x20
-with-
Chest Supported Rear Lateral
15x3x10
Decline DBs Tri Ext
10x50, 20x20, 20, 30x20
-with-
DB Curl
10x50, 20x20, 20, 30x10+20x10
Sick with a nasty cold but needed to do something since I have not been in the gym in 4 days. Been hitting the rehab hard for my back, perhaps a little too hard. Flared back up today. This is such a slow heal. It’s without a doubt a bulging or herniated disk on lower left side. Have mild dull sciatica as well. Shoulder feels pretty decent though, which is nice.
1 Like
Warmup
Hang
Glassmans Prayer
Calf stretch
Squat Stretch
Front Squat
45x5, 45x5, 95x5, 115x5, 135x5, 155x5, 175x5, 155x10
-with-
Push-ups
5x10
DB Bench
30x20, 50x20, 70x10, 85x5, 95x5, 80x6 (mTor)
-with-
DB Row
50x10, 70x10, 95x10
-alternating with-
Band Ext Pullapart
3x30
KB Swings
26x20, 44x20, 20, 30, 10
Not bad. Its front squats for the foreseeable future. Tried to back squat Friday, tore my shoulder apart. Everything felt pretty decent today. Back is the limiting factor on everything. Its still very vulnerable.
1 Like
2/14/2017
Hang
Glassmans Prayer
Leg Swings
TGU 8kg, 12kg, 14kg, 50lb
Deadlift
95x5, 95x5, 115x5, 115x5, 145x nope
OHP
45x10, 65x5, 75x5, 95x5, 115x5, 125x5, 95x12
-with-
Band pull-a-parts and Ext pulls
Leaning Lateral + Front Raise + Rear Raise
Shrugs
Ugh back not ready for deads. Shoulder did not like OHP. I need an MRI on this shoulder. It’s so pitiful, have so much more strength just can’t use it.
1 Like
2/16/2017
Birddogs
Couch stretch plus
TGU’S 8, 16, 25, 40lbs
Hang
Front Squat
45, 45x5, 95x5, 115x5, 135x5, 165x3, 185x3, 165x8
-with-
Push-ups 5x10
Flat DB Bench Press (all reps mTor)
25x5, 45x5, 65x5, 5, 5, 5, 7
-with-
Pull-ups 4x6
-alternating with-
Face Pulls 40x4x12
Decline DBs Tri Ext
15x40, 20x20, 30x15
-with-
DB Curl
15x40, 20x20, 30x15
Stir the Pot
BWx3x10/10
Back stopped me at 185 for the 3. Tried low inc for the first 65 mTor set and shoulder said no. Have to stick with flat work.
1 Like
2/17/2017
Hang
Couch stretch plus
Bird dogs
Cat/camel
Push-up plus
Side plank plus
TGU’S
6KG, 10KG, 14KG, 50lbs x 1, 1, 1, 1, 1
-with-
Pull-ups
7x7
Suitcase Carry
50lb KB x 3 x 100 steps
1.25 Mile Run, 2 inc, 7.5 mph (8 min pace)
5 min inc walk
Really enjoyed this ‘little’ workout.
1 Like
2/19/2017
Hang
Glassmans Prayer
Bird dogs
Couch Plus
Push up plus
TGU 10kg, 14kg, 50lb
DB Bench press
20x20, 40x20, 60x20, 80x10, 90x5, 100x4, 80x10
-with-
T Bar Row
45x20, 70x20, 80x10, 90x10, 100x10, 110x6+80x10
Front Squat (all reps mTor)
45x5, 45x5, 95x5, 135x5x5
-with-
Single Arm KB OHP
10kgx10, 14kg x 10, 50lbs x 5, 5, 14kg x10, 14kg x 10
Pull Throughs
60x10, 80x10, 100x10, 120x10, 140x10
Decline DBs Ext
15x50, 27.5x25
-with-
DB Curl
15x50, 27.5x25
I’m def going to stick with DB Bench and Front Squat for awhile. I had no major limitations today, which was nice. Can build off this one.
1 Like
2/22/2017
Hang
Bird Dog
Cat/Camel
Push up plus
Side plank plus
Ankle/hip
Front Squat 8
45x5, 5, 95x5, 135x5, 155x3, 175x8, 155x12
-with-
Push-up
5x10
Paused DB Bench
70x5x5
-with-
Pull-ups 3x8
-with-
Reverse Pec Deck
60x3x20
-with-
Face Pull
60x2x20
Suitcase Carry
55x3x100 steps
-with-
Stir the Pot
3x10/10
Back really improving. Shoulder was meh. Left a bunch of DB Bench reps in the tank. Have an Ortho apt on 3/10 to look at it. Another good workout though.
1 Like
2/24/2017
Hang
Couch stretch plus
Birddog
Push-up plus
Ankle
Shoulder
TGU 6, 10, 14kg
5 rounds of:
TGU - 1x50lbs
-with-
KB Swings - 20x50lbs
-with-
Pull-ups - BWx8
Mile Run 2.0 inc, 7.0 mph + 5 min inc walk
Back felt great! Didn’t hinder me at all. I think it’s time to add deadlifts back in. Will probably start with 135 next week.
1 Like
2/26/2017
Active Mob
Flat DB Bench 8
20x20, 40x20, 60x10, 85x8, 95x8, 75x13
-with-
T-Bar Row
45x20, 70x20, 80x10, 90x8, 115x8, 90x8+70x8+45x10
Paused Front Squat
45x2x5, 95x5, 145x5x5
-with-
Standing Single Arm KB Press
10kgx10, 14kgx10, 50lbsx6, 6, 6, 14kgx10, 14kgx10
RDL
45x5, 95x5, 135x6, 6, 6
-with-
Stir the Pot
3x10/10
Decline DBs Tri Ext
17.5 x 45, 27.5 x 10+10+10+10 (r/p)
-with-
17.5 x 45, 27.5 x 10+10+10+10 (r/p)
Pretty happy with how things are going right now with my body. Shoulder held up well with all the pressing, but is certainly tired now. Added in the RDLs. Figured it would be a good way to work in a partial DL. Back is still weak and vulnerable, but closer to healthy than the RDLs a few weeks ago.
1 Like
2/28/2017
Active Mob
TGU: 15, 25, 30, 35, 40x1
Mile Run: 2.0 inc, 7.5 mph, (8:00)
7 min incline walk
Stretch/mob
1 Like
3/1/2017
Active Mob
Front Squat
45x5, 5, 95x5, 135x5 165x3, 185x5, 165x10
-with-
Push-up 5x12
Paused DB Bench
75x5x6
-with-
Pull-ups 5x6
Pull Throughs
20, 4x10
-with-
Cable Row
20, 4x10
Single Leg Press
1x50/50 (no weight)
-with-
Banded Hip Thrust
1x50
Yay for being back to 185 on front Squat 
I’m going to drop pull throughs, don’t see or feel any benefit.
1 Like
3/3/2017
Active mob warmup
1 x 8kg TGU, 20 swings, 6 pull-ups
1 x 12kg TGU, 20 swings, 6 pull-ups
1 x 14kg TGU, 20 swings, 6 pull-ups
4 x 50lbs TGU, 20 swings, 6 pull-ups
1x 50lbs TGU x 2, 20 swings, 6 pull-ups
3 rounds of:
50lbs suitcase carry x 125 steps
-with-
Banded Glute Bridge x 50
Stretching
Started off stiff and achy, finished feeling excellent.
1 Like
3/5/2017
Active Mob Warmup
Flat DB Bench Press 5’s
20x20, 40x20, 70x10, 90x5, 100x5, 90x10
-with-
T-Bar Row
45x20, 70x20, 90x10, 115x5, 135x5, 115x10+45x15
Paused Front Squat
45x5, 5, 95x5, 135x5, 165x3, 3, 3, 3, 185x3
-with-
Standing Single Arm OH KB Press
8KGx10, 14KGx10, 50x7, 7, 7 (lbs), 14KGx10, 10
RDL
45x5, 5, 95x5, 135x5, 145x6, 6, 6
-with-
Stir the Pot
3x10/10
Decline DB’s Tri Ext
17.5x50, 30x20, 40x12+22.5x15
-with-
DB Curl
17.5x50, 30x20, 40x12+22.5x15
Good one. Shoulder apt Friday.
1 Like