A. Reverse Machine Flyes ss w/ Band Pull-a-parts - 5 x 15 --pyramided weight up
B. MP - 10 x 95/115, 6 x 135 *tough, 2 x 20 x 95
**wasn’t feeling strong on these at all. Adjusted my grip per DJ’s suggestion and it definitely makes a difference. Called the Dr. after my workout and scheduled an arm shortening surgery to help boost my pressing #'s
C. Seated OH DB - 3 x 10 x 70’s, 4th set got 8
D. Seated DB Laterals (controlled neg) - 5 x 12 x 25’s
E. Standing Strict Front BB Raise - 3 sets @ AMAP, moving grip outwards each set
Finished with some abs.
This session definitely got some blood in my shoulders. Getting changed to go home was an issue.
[quote]ddot76 wrote:
B. Good Mornings - worked my way up to 4 sets of 10 @ 205. Low Back behaved. I think my back issue arises when I’m in a prolonged bent over state (row’s).
[/quote]
Hey ddot, just wanted to mention that I get the same way with bent over rows, pendlays, shit like that. If I’m pre-fatigued from deads or something, and try to row, my low back’s like “NOPE!”
FML. You know it’s a good log entry when you start with FML.
Decided to do legs today but I needed to get it done in a little less time than normal. If you haven’t figured me out yet, I’m not one to sacrifice volume so FML.
A1. Donkey Calf Raises - 8 x 10-15+partials
A2. Lying Leg Curl - worked up to 5 x 10 --last set 12 partials
B. Squats w/ bands and 3 sec negatives
**3 warm up sets
10 x 225
10 x 235
2 x 10 x 245
**I literally wanted to puke after the 2nd set
C1. Leg Press w/ 3 sec negatives
10 x 6/7/8/9/10pps
C2. Short Step Walking Lungers
5 x 10steps/leg
D1. Power Squat Good Mornings
4 x 12 x 2pps
D2. Leg Extensions w/ 1 sec squeeze @ top
4 x 10
Glutes are pretty angry right now. I think I need to add some more cardio back in. I feel strong but I felt “out of shape” today.
On my way to my friend’s house tonight; just told them I had to have a good cry in the shower and then I’d leave.
At least I didn’t have zebra print Billabong shorts on.
Ink, mine just seems to act up as soon I stay bent over. I’d make a horrible prison bitch. Doesn’t matter if they’re pre-exhausted or not. I’ll have to do some more mobility stuff prior to back days.
Frenchie, it does happen to everyone. I should’ve told the guy “I meant to do that”. Whatever. I’m still killing it. Like a boss.
lula, puketastic is the slow negatives. FML. And I’ll let you know about the arm shortening and whether insurance covers it. I might need to get adjustable arms though…so as not to impact my deadlift, nowatimsayn
MiMsy, I sit all day and it doesn’t bug me when I get up. The only thing I can point to is a tenderness to touch (at times) slightly above the SI joint. I really SHOULD see a chiro.
Frenchie, that workout sucked large. It was great. If you like that kind of thing.
DOMS sucks today. I am looking for volunteers to pick stuff up I drop tomorrow, cause I have zero hip flexibility right now.
Gym was STUPID busy. We literally had to wait 5+ minutes between each exercise. I physically needed to stay warm in between. Not good. Carried over into the session.
A. Bench Press - Wave Loading
**bunch of warm ups - sets of 5
8 x 205
6 x 225
4 x 245
8 x 215
5 x 235
**wave failed. Stop.
B. Low Inc DB’s
12 x 80s
10 x 90s --stupid tough
7 x 95s --this was the limit
6 x 90s --needed help with these
C. Banded Decline HS (doubled up mini’s)
4 x 15+ @ 1pps+25
D. Seated Cable Flyes
2 x 30+
E. Overhead DB Extension
4 x 12 x 80
F. Bent Over Pronated Grip DB Kickbacks
4 x 15
Done and done. I was expecting to be ‘stronger’ but alas you can’t always get what you want.
RMT thinks my low back issues are due to “lazy abs” HAHAHA! Took a break from bent over stuff this week on back day. Bunch of stuff x bunch of sets x bunch of reps @ bunch of weight = mildly decent back session.
Did shoulders last night. High rep day. Every set was 12+ reps. Highlight was probably 4 sets of 15 seated DB OHP w/ 70’s.
Physique looks pretty decent PoWo. Probably need to snap a pic at some point. Weight has settled somewhere between 202 and 205.
End of March will probably constitute end of ‘bulk’.
James, it means I’m tightening my erectors, arching, etc when bent over but I’m not engaging my abs to keep my core tight, thus my erectors work “extra” and thus get sore. In theory it makes sense.
MiMsy, the Arnold is next weekend (if thats what you’re referring to). Otherwise, I am having a GREAT deal of fun this weekend.
Went in today and did some “back” work.
Started with a bunch of assisted Close NG Chins. 6 sets working down in assistance. Good stretch on all reps.
Dead’s
10 x 135
5 x 225/315
3 x 365/405
1 x 465 **felt tougher than I’d thought it would
1 x 500 ** One word: YES!
