a poster on here a while back put it best when it comes to propecia (I can’t remember the guy’s name).
“Would you rather wear a wig or a strap on?”
Summed it up perfectly to me.
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Ahhhhh shiiiiittttt, sale!!
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this is you
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My tan’s lookin good these days!
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sick upper back mobility, too
The chiro is really paying off.
looks like you can dominate pistol squats too so congrats
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Right, so I think it’s time to switch things up. Going to change my routine around a bit, but I’ll be keeping the day on/day off formula that I love so much, and it’s still going to be a push/pull/legs type affair.
Pull Day
-Straight Arm Pulldowns/Face Pulls superset
-Neutral grip chins (varying sets and reps)
-Chest Supported Dumbbell row working up to a heavy 8
-Rear Delt Flyes/some kind of curl (perhaps reverse. Not done those for a while) done for pump and burn, baby
Leg Day
-Leg Curls work up to an 8
-Front Squats work up to an 8
-Good Mornings 3 sets of 12-20
-Smith Split Squats 3 sets of 12-20
-Face Pulls/Core Work superset 3 sets of whatever
Push Day
-Incline Bench work up to a 6-8
-Low decline smith 3 sets of 12-20
-Dumbbell Bench 3 sets of whatever
-Cable Laterals/Triceps pushdowns
-Face Pulls/Core Work superset
It’s the push day that has me a little worried. I’m assuming that I’ll be able to incline bench pain free. I may have to abandon this plan. Part of me wants to keep my current heavy lift - incline Smith - as my main lift. I’ve had good results from it and my shoulders love it, but the shitty skinny bar on the Smith machine in my gym is destroying my wrists, so I’m really just trading shoulder problems with wrist problems. Also, I’ve pretty much reached the maximum weight you’re allowed to load up on the smith at my gym (it’s really not a very good piece of kit), so that’s something else to consider.
So that’s the new routine, provisionally, with the caveat that the push day might have to be completely overhauled depending on my shoulders.
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Managed to hurt my back today warming up for front squats. It’s not so much the injury itself that’s pissing me off, more the fact that I am still a delicate little porcelain flower when it comes to my lower back.
For the last 6th months or so my lower back’s been great, and I’ve been front squatting heavy and doing good mornings weekly like it ain’t no thang, but today I got a one way ticket to snap city.
It might have been a teeny bit my own fault. The halloween weekend here in Scotland meant I spent from Friday afternoon until Saturday night ingesting a cocktail of rum, MDMA, cocaine and bath salts, after which I took a load of valium to knock myself out and spent the whole of Sunday on the coach. Naturally, my diet wasn’t exactly perfect over the weekend either.
So, understandably, I was probably a little stiff and for some reason thought it’d be a good idea just to jump straight in with front squats. I was wrong.
But I’m not freaking out too much about it. It hurts like hell, but it’s not the can’t walk, have to crawl everywhere pain that it could have been so it’s unlikely I’ll be out of action long. I’ll train pull on Wednesday, push on Friday and then should be alright for legs again on Sunday.
It’s most definitely a wake-up call though. From now on I’m going to be more diligent about my core work every workout, and I’m going to warm up way more thoroughly before squatting.
In other news, because I didn’t want it to be a complete waste of time in the gym today, I did a little incline barbell pressing. I worked up to an easy single at 100k with no shoulder pain whatsoever so that’s good. I’ll continue on with that as my main lift on push day.
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Standard practice, surely?
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What? No fucking haggis?
I expected an Oxford comma out of you, at a minimum.
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I have probably asked you this before, but do you wear a belt?
Sounds weird to most, but I find a lack of sleep also effects my lower back.
Other factors include: temperature(always worse in winter) and how long I have spent sitting.
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Legs for me. I know I’m exhausted when my knees and below ache.
pfft, naught but an anachronism
no, but I think I should probably start.
Any recommendations for a good one?
yeah I definitely think an entire day of inactivity must have contributed
I can only vouch for Inzer, but shipping would most likely kill you. I hear strengthshop makes a good belt though. 10 or 13mm would do the trick.
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found a snazzy looking purple one from strengthshop. Buckle or lever?
Buckle cause it looks badass
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