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Monday, January 26, 2015

Back Rehab Day 2

25 January 2015

Abductor machine 4 sets x 12-15

Adductor machine 3 sets x 12-15

Leg press 20-15-12-10-8, pyramiding up in weight

Hack squat 4 sets x 8, same as above

Barbell shrug - worked up to 600 lbs. x 3, much better form than last time

Seated cable row 12-10-8-8, pyramiding up in weight

Pulldown 15-10-8-6, as above

Leg extension 4 sets x 10, increasing weight each set

Leg curl 4 sets x 8, same as above

Ab machine 3 sets x 10

Fat Gripz hammer curls 3 sets x 6-8, regular hammer curls 1 set x 8

DB preacher curls 4 sets x 6-8

Fat Gripz EZ bar curls 4 sets x 6-8

30 minutes cycling

Will experiment with adding back some squats and deadlifts next week, very light and controlled.

Saturday, January 24, 2015

Heavy Pressing

23 January 2014

Bench press 310 lbs. 3s x 6, SlingShot (R) 340 lbs. x 5

These felt pretty weak. 340x5 with the reactive SS is only about one more rep than I can do without the SS. Not very happy with the bench pressing this and last week, although I did hit all the required reps.

Push press up to 205 lbs. x 2

EZ bar skullcrushers 3s x 10

Dips 3s x 10

Pushdowns 3s x 10-12

Friday, January 23, 2015

Back Rehab Day One

22 January 2015

Today the plan was to do a bunch of back and biceps stuff and see what leg exercises could be done without back pain. So I did:

Adductor machine 3 sets x 12-15 reps

Abductor machine 3 sets x 12-15 reps

Hack squats 5 sets x 8-10 reps

Barbell shrugs - worked up to 575, then my back started to twinge a little and my shrugs deteriorated to twitches so I called it a day. Also threw in the Fat Gripz on the first two sets for some forearm gainz.

Pulldowns 4 or 5 sets x 15-8 reps (cutting reps - increasing weight)

Chest-supported row machine 4 sets x 10 reps

Leg extensions 4 sets x 10 reps

Leg curls 4 sets x 8 reps

Fat Gripz hammer curls 4 sets x 8 reps

DB preacher curls 5 sets x 8-10 reps

EZ bar curl 4 sets x 6-8 reps

Fat Gripz EZ bar reverse curls 4 sets x 6 reps

20 minutes cycling

Looks like a lot of work written down like this, but I didn't feel that tired afterwards. Nice and pumped, tho.

Wednesday, January 21, 2015

Pressing Volume - Back Rehab Edition

20 January 2015

Back is feeling better, so I'll stay away from squats and deadlifts this week and hope it heals completely by next week. Instead of doing a light and heavy squat/deadlift day, I'll do a bunch of extra upper back work and cardio. Maybe some heavy shrugs. Haven't done BB shrugs in ages.

Straight-arm front pulldown 3s x 8

Behind-the-back row 3s x 8-10

Bench press 265 lbs. 3s x 5

Standing front military press 145x5, 150x5, 155x5, 165x5

Was supposed to do 145 for 3x5, but the weight felt super light so I did some extra pressing.

DB flyes 2s x 10

Close-grip bench press 225 lbs. 2s x 5, SlingShot 275 lbs. 1sx5

This will be my main triceps exercise for the next few weeks. Will try to work up to 315-325 for 5 with the reactive SlingShot.

Pushdowns x15, x12, 2s x 10

20 minutes cycling

Saturday, January 17, 2015

Brokeback Gym

16 January 2015

A couple of days ago I strained my lower back pretty severely moving stuff around my office. It was literally like an explosion of pain right above the piriformis and I thought I wouldn't be able to stand up straight again. Fortunately it subsided quickly, and I don't think it's serious at all (just annoying), but it's still bothering me and I have some sciatic pain.

So like every other time I've been hurt, I waited a couple of days and went back to the gym to do squats and bench presses.

Back squat 225x8, 275x4, 315x3, 365x3, 405x3 (belt + wraps), 455x2, 485x2, 520x2 (all B+W)

There actually wasn't that much pain past the set with 405. I probably cut the set with 520 a little high, not because it hurt but because I bitched out (I kept thinking my left leg would go numb at the bottom of the squat).

Bench press 305 lbs. 3s x 6, SlingShot (R) 340x4

Not bad for zero leg drive.

After the lifting, however, the pain flared up pretty badly and now I'm limping around. I think I'll give the squats and deadlifts a miss for a while and see how it turns out. I'm pretty confident it'll go away after a week's rest, or maybe I'm just kidding myself.

But yeah, at least all those squats and deadlifts over 500 pounds have given me enough functional strength for tasks that untrained geriatric men can do effortlessly.

Tuesday, January 13, 2015

Leg Volume

12 January 2015

Back squat 335 lbs. x 5, 415 lbs. x 2s x 5

Sumo deadlift 355 lbs. 10 singles with 60-second rest in between

Leg extensions 3s x 10-12

Ab machine 3s x 8-10

Row 2,500m.

Sunday, January 11, 2015

Volume Upper Body

11 January 2015

Did cardio yesterday.

Straight arm pulldown 3s x 8

BTB row + paused shrug 3s x 10-12

Bench press 265 lbs. 3s x 5

Seated cable row 12-10-8-6

Front military press 150 lbs. 3s x 5 - hurts the shoulder less than BTN. Will have to do some shoulder rehab. Also was only supposed to use 140, but again only the squat bar was available and I didn't have the patience to wait.

DB flyes 3s x 10

DB tricep extension 3s x 8-10

Preacher curls 4s x 10

EZ bar curls 4s x AMAP