[quote]Phill wrote:
Down to crunch time ladies and gent I leave tomorrow about noon get up there early get my room go out get grub and relax. Im pretty much packed all the varied crap cooler etc.
Im feeling pretty damn good from being out of the gym, Been doing stuff around here construction etc but no lifting, back etc man you dont notice it until you take time off I feel like a spring chicken
Weather supposed to be great 89 sunny thatll be like A/C compared to what its been
Ready to get in there and do this. Im all ready looking ahead to after this and the long way I have to go to just get back then once there long way to go to get near where I want/should be but think this will be a good stepping stone get this under my belt
ME Upper 7-10-07
Flat bench
135x6
185x4
225x2
275x1
315x1
360x1
365x1
370x1 new pr
bent rows
225x10
225x10
rack lockouts 4 inches
405x10
405x10
cable crunches
100x10
100x10
Great workout even though I was running on about 20 carbs pre workout. I am going to get down to about 7% bf by middle sept I am around 14-15 now. I have been using glycerine and 5grams of creatine 4 times a day I believe this has helped tremendously better workouts then when I use high carbs and I am not flat at all.
Hey phil did you do nebraskas strong man ? I was supposed to be there but could not be because school.
DE LOWER 7-12-07
SPEED BOX SQUATS
135X2
185X2
225X2
275X2
315X2 For ten sets.
god I miss using a monolift esp on ME box squats I am stuck using a smith machine for ME lower days.
pullups with 25 pds
10
10
6
7
cable crunches
110x10
110x9 well thats it for now.
Thank all Im ready to go give this shit all I got at this point. What that brings me Im not sure but itll be something to grow from no matter the outcome just a step to the next level
[quote]Phill wrote:
Thank all Im ready to go give this shit all I got at this point. What that brings me Im not sure but itll be something to grow from no matter the outcome just a step to the next level
[quote]Phill wrote:
Down to crunch time ladies and gent I leave tomorrow about noon get up there early get my room go out get grub and relax. Im pretty much packed all the varied crap cooler etc.
Im feeling pretty damn good from being out of the gym, Been doing stuff around here construction etc but no lifting, back etc man you dont notice it until you take time off I feel like a spring chicken
Weather supposed to be great 89 sunny thatll be like A/C compared to what its been
Ready to get in there and do this. Im all ready looking ahead to after this and the long way I have to go to just get back then once there long way to go to get near where I want/should be but think this will be a good stepping stone get this under my belt
[quote]Phill wrote:
Damn bro thats one hell of a drop off form one set to the next from 14 to 4. How much were you resting. Might up it a bit and get a few more reps in and lower the rest as you get conditioned.
[/quote]
I’ve been taking about 60 seconds in my rests for the RE exercise. Usually after the first set, I’m pretty gassed and don’t have much in the tank. I’ll up the rest time a bit more the next session and get more reps in.
A. Good Morning
155 x 10
155 x 8
155 x 6
155 x 4
155 x 4
B. Bulgarian Split Squat
45 x 4 x 8
C. Pull Through
150 x 4 x 8
D. Dumbbell Supination Curl
40 x 4 x 10
After hitting 23 reps on good mornings with 135lbs last week, I up’d the weight to 155 and was only able to hit 10. This will be my new baseline until I can get this weight up to a respectable number of reps.
A. 4" Defecit Deadlift: 135 x 5, 225 x 3, 315 x 1, 365 x 1, 425 x 1, 480 x 1 (PR!)
480 was a TOTAL gridner, my shoulders rounded hardcore and I almost threw up, but I had a great lockout. Might have been too big a jump, who knows.)
(90%) 430 x 1 (solid lift, lower back was feeling iffy so i moved on)
B. Oly Squat: 275 x 5
AND I Hurt myself. Low back twinged in a lot of pain and I couldn’t walk for about four minutes.
When I could move, I packed my bag, left the weight on the bar, and went and walked on the treadmill for 20 minutes. This hurt, but seemed to losen up the back a bit. I stumbled to the car and went home, took a hot shower.
Made it through work OK on Monday. Tuesday I was OK, I really think that the walking immediately after the injury and the really hot shower I took helped me.
ME BENCH
A. Bench: 135 x 5, 185 x 5, 225 x 3, 255 x 1, 280 x 1 (slow),
(90%) 270 x 1 (smooth), x 1 (smooth)
I think for Bench its time to stick to solid, smooth singles at 90%. Only really hit that maximal attempt if I’m feeling beastly.
B1) Incline CG Bench: 185 x 8, 205 x 5, 5, 135 x 6
B2) Hammer Strength Row: 180 x 12, 270 x 8/ Unilateral: 90 x 10, 115 x 10
Ext Rotation: 12lb x 10, 10
BB Curl: 95 x 8, 115 x 6
Behind Neck Band Pull Aparts Two Sets
Low Back was ok today. Still tender. I hate being hurt, my own damn fault.
weighed 223.2 lbs after this workout. I weighed myself last week at 217. Damn. Must be water.
Still Injured, but decided to get through this somehow.
A. Box Squat 12" with Light Bands:
185 x 2, 2, 2, 2, 2, 2, 2 (stopped here, lowerback was not doing too hot).
Decided to be stupid and try speed deadlifts–cuz that wont effect my lower back, right!?
B. 295 x 1, 1 (stopped, back is bad)
C. Pullthrough: 150 x 12, 12
D1) Back Ext. BW x 10, 10, 10
D2) Ab Work
This workout took 45 minutes, I was moving quite “gingerly.” Im lucky I didnt hurt my back more. But it felt really good to ge tmoving on the gym, and those back extensions made my back feel a hell of a lot better, the blood getting in there.
[quote]JimmyBoom wrote:
A. 4" Defecit Deadlift: 135 x 5, 225 x 3, 315 x 1, 365 x 1, 425 x 1, 480 x 1 (PR!)
[/quote]
Nice PR! Pulling almost 5 plates from a deficit!
I’m sorry to hear about your back. I just got through a back injury of my own last week, so I know how a bum back and affect everything. Try to give it some rest and hopefully it’ll heal up quick. Just to echo some suggestions that I got here, don’t let a 2-day injury turn into a 2-week or a 2-month injury!
[quote]jthsiao wrote:
JimmyBoom wrote:
A. 4" Defecit Deadlift: 135 x 5, 225 x 3, 315 x 1, 365 x 1, 425 x 1, 480 x 1 (PR!)
Nice PR! Pulling almost 5 plates from a deficit!
I’m sorry to hear about your back. I just got through a back injury of my own last week, so I know how a bum back and affect everything. Try to give it some rest and hopefully it’ll heal up quick. Just to echo some suggestions that I got here, don’t let a 2-day injury turn into a 2-week or a 2-month injury![/quote]
Indeed, hence why I cut some things short in my workouts.
But on the same token, I feel it’s important to be as active as possible with an injury. Speeds up the healing process, and lets me get to know my body better.
Peaks and valleys my friend, peaks and valleys. But its the experience that counts.
