Decompression is always really nice for back health, and I will probably get one of those one year for my birthday/christmas/something.
@Destrength: I was talking to my massage therapist today, who is also a champion powerlifter and bodybuilder. He has had one since christmas and he feels that it makes a difference. Says that he can feel a unique stretch through his shoulders, neck and back. He uses it daily for 3-4 minutes in the morning.
I will look at getting one if I manage getting some money back from a telecommunications company that has been ripping me off. Thats a story for another day.
tweet
1 Like
Saturday, 4th February 2017.
TRAINING
PM
Upper Rep
- Bike ride to the gym.
- Warm-up including, plank, back-bends, BW squats and push-ups, and handstand practice.
- Weighted dips:: 8 sets of 3 reps with 30 kg. (3 reps of pull-ups b/w sets).
- Superset 3 sets: dB rows (10 x 30kg), overhead dB press (8 x 20kg).
- BB curlz for da grlz: 3 sets of 10 x 35kg.
- Bike ride home.
notes:
High tempo and strong session. Got home and ate a bunch of steaks.
tweet
1 Like
You know how to live.
1 Like
Monday, 6th February 2017.
TRAINING
PM
- Bike ride to the gym.
- Warm-up including: plank, back-bends, BW squats and push-ups, and handstand practice.
- BB bench press: 8 sets of 3 x 100kg. (4 reps of pull-ups b/w sets).
- Superset 3 sets: dB incline curls (9 x 17.5 kg), seated rows (8 x 55kg).
- Finished off with a bunch of face-pulls and hanging from the pull-up bar.
- Bike ride home.
Notes:
Nice evening session. Hoping the extra volume with the strength work pays off.
tweet
1 Like
Friday, 10th February 2017.
TRAINING
AM
Bike Hill Sprints
- Warmed up on the foam roller and did some banded monster walks.
- 15 minute leisurely bike ride around da hood.
- 5 hill sprint repeats on the “smaller hill”, and 2 repeats on the new “larger hill”
- At the local park I did a 3 set superset of 6 pull-ups and 12 push-ups.
notes:
Usually do this workout on a Wednesday, but I swapped it with my usual rest day of Friday as I was feeling a little tired on Wednesday.
Eventually I want to to work up to a number of repeats on the “larger hill”. I think 7-8 would be a good number to aim for.
tweet
Sunday, 12th February 2017.
TRAINING
AM
Rep Upper
- Bike ride to the gym.
- Warm-up including: planking, back-bends, BW squats and push-ups, and handstand practice.
- Weighted dips: 8 sets of 3 reps with 35 kg. (4 pull-ups in b/w sets).
- 3 set superset: dB rows (8 x 32.5kg), dB overhead press (8 x 22.5kg).
- Curlz for da girlz: 3 sets of 8 x 40kg.
- Bike ride home.
notes:
I usually do this workout on Saturday evening, but I was feeling lethargic so I did it this morning instead. I enjoyed been the only one in the gym. Feeling strong. I feel that my lower back is improving as well. Occasionally I feel some discomfort, but most of the time it feels good.
I also have BJJ this afternoon. I usually try avoid training twice a day, but BJJ isn’t that taxing.
tweet
Hola pajarito:
In your log you mention you do back bends…are those full, bent-backward, bridge-type back bends? If so, did you run those by your back doctor?
Secondly, have you considered purchasing an Iyengar sling? They’re between US$60 - US$100 and they really traction the lower back nicely.
@Dr_Pangloss: Hey champ!
Correct. My back bends are back bridges. I try not to over extend the lower back which can happen with bridges. The movement does not bother my back at all. If anything it makes my back feel better. I spend a bit of time on the computer during the day, so I feel its good to bend things the other way.
Those slings look good, and probably cheaper than an inversion table. Problem is I don’t have anywhere to hang it up from. I don’t even have a place in my current residence to hang a pull-up bar from which sucks.
Have you tried any inversion therapy yourself?
tweet
Monday, 13th February 2017.
TRAINING
- Bike ride to the gym.
- Usual warm-up.
- BB floor press: (5 x 90kg) x 1, (8x 80kg) x 3.
- Superset 3 sets: T-bar rows (10 x 30kg), dB incline hammer curls (10 x 15kg).
- Bike ride home, took the long way home that ends with an epic hill climb.
notes:
Solid session. Had a day off work, so with with some extra time I decided to go the long way home on the bike. Enjoyed the epic hill climb at the end.
tweet
Saturday, 18th February 2017.
TRAINING
PM
Upper Rep
- Bike ride to the gym.
- Usual warm-up.
- Weighted dips: 4 sets of 8 x 20kg. (4 reps of pull-ups b/w sets).
- Superset 3 sets: dB rows (10 x 30kg), overhead dB press (10 x 20 kg).
- Curlz 4 da grlz: 3 sets of 10 x 35kg.
- Bike ride home, the long way home including the epic hill climb at the end.
notes:
Struggled with the hill climb on the way home. Probably because Ive had a big week at work.
tweet
Monday, 20th February 2017.
TRAINING
PM
Max Upper
- Bike ride to the gym.
- Usual warm-up.
- Superset 3 sets: T-bar rows (8 x 35kg), dB incline hammer curls (8 x 17.5kg).
- BB floor press: 5 x5 with 90kg. ( 4 reps of pull-ups in b/w sets)
- Bike ride home, the long way home, including the epic climb at the end.
notes:
Did the superset work before the strength work as my regular spot for the floor press was taken up. Was not feeling it, but got the work done.
Enjoyed reading CT’s latest article on Frankenstein squats. Im thinking this may be something for me to consider once my back recovers. As long as I am realistic with depth, volume and weight, this may be a viable option that will allow me to get some squatting in again.
Lower back is feeling great (knock on wood), but Im going to be ultra conservative and make sure it feels great for a long time before I do anything silly.
tweet
Wednesday, 22nd february 2017.
TRAINING
AM
Bike Hill Sprints
- Foam rolled, some mobility drills and some banded monster walks.
- Warmed up with a bike ride around the hood for about 15 minutes.
- 5 sprint repeats of the "smaller hill, followed by 2 3/4 sprint repeats of the “bigger” hill.
- Superset: 3 sets of 15 push-ups, followed by 5 chin-ups.
notes:
Hill sprints are feeling easier every week. Ran out of juice on my final attempt of the “bigger” hill. My diet is relatively low carb at the moment so I think that played a part in the fatigue I got from the last effort.
Listened to the Avalanches first album on my iPod while riding. Brought back memories.
tweet
Saturday, 25th February 2015.
TRAINING
PM
Upper Rep
- Bike ride to the gym.
- Warm-up including: plank, back-bends, BW squats and push-ups and some spiderman crawls.
- Dips: 5 x 5 with 30 kg. (4 reps of pull-ups b/w sets).
- Superset 3 sets: dB rows (8 x 35 kg), dB overhead press (8 x 20 kg)
- Curlz for da grlz: BB curls: 8 x 40 kg.
- Rear delt raises: 3 sets of 15 x 6 kg.
- Bike ride home, the long way including the mega climb at the end.
notes:
Good session. I had to be conservative with the overhead stuff and no handstands today, as my left shoulder is a little bruised after Thursdays BJJ class.
Also happy with todays energy as I thought I was coming down with a flu yesterday evening. My muscles were all achy, sore and weak, especially my legs and I just felt a little off. Went to bed early and woke up this morning feeling almost 100%, so Im not sure what that was all about.
tweet
1 Like
Monday, 27th February 2017.
TRAINING
PM
Max Upper
- Bike ride to the gym.
- Usual warm-up.
- dB floor press: 5 x 5 with 30 kg dBs. (I was planning on doing BB floor press but my spot was taken)
- Superset 3 sets: T-bar rows (10 x 35 kg), incline hammer curls (10 x 15 kg).
- Finished off with some face pulls.
- Bike ride home. the long way including the epic climb at the end.
Notes:
Pretty standard session. Feeling a little small for some reason. Maybe the extra climbing on the bike has caused me to lose some excess weight.
tweet
Wednesday, 1st March 2017.
TRAINING
AM
Bike Hill Sprints
- Warmed up with the foam roller and some mobility movements.
- Went for a gentle 15 minute bike ride around the hood.
- Did 5 x hill sprints on the “small hill”.
- 3 set superset of 5 pull-ups and 15 push-ups.
notes:
The 5 hill repeats took it out of me. Usually I am to get some reps in on the “bigger hill” around the corner, but I had nothing left to give. Im thinking I might have to reintroduce some more carbs in my diet if I am going to continue with my current programming.
tweet
Saturday, 4th March 2017.
TRAINING
PM
Upper Rep
- Bike ride to the gym.
- Usual warm-up
- Dips: 8 sets of 3 rep with 40 kg (4 reps of pull-ups in b/w sets)
- Superset 3 sets: dB rows (10 x 32.5 kg), overhead dB press (10 x 20 kg).
- BB curlz for da grlz: 3 sets of 10 x 40 kg.
- Finish doff with some rear felt raises.
- Bike ride home, the long way home including the epic hill climb at the end.
notes:
Good session. When doing 8 sets of 3, it always takes another 10- 15 minutes than I generally would like.
tweet
Monday, 6th March 2017.
TRAINING
PM
-Bike ride, got a flat, walked back home and then took the car to the gym.
- Warmed up at the gym.
- BB bench press: 4 sets of 8 x 80 kg (4 reps of pull-ups in b/w sets)
- Superset 3 sets: dB incline hammer curls (8 x 20 kg), seated rows (8 x 55 kg)
- Finished off with 3 rounds of deFrancos shoulder shocker.
notes:
Pissed off that I got a tyre flat. the culprit was a 4 mm splinter. Good session once I got to the gym. Good to blow off some steam.
Talking about blowing off some steam, for the past 3 days I have felt an increase of what I can only describe as anger. There is nothing in particular that is making me feel angry that I know off, I just feel angry and pissed off. I feel like I want to go out in the world and fight against all the injustices of the world. Maybe its my diet? Maybe its a cumulation of things adding up? Im not exactly sure.
tweet
Are you getting enough carbs?
Don’t think I’ve posted before but I’ve been following since before Christmas. Has your sleep been the same as usual?
I always feel a lot more irritable and sometimes angry when I don’t sleep much.