Update

[Scotsman]

7/7 Arms

Tri pressdowns
50x8
100x6
150x4 (handle started sliding out of my hands-no knurling no chalk)
100x6
75x6

Overhead tri extension
130x8
190x8
250x8
160x8

Alternating hammer and twist curls
30x5
50x5
50x5
50x5
35x5

Then rode the recumbant for 20min keeping HR between 135-140 with the last five minutes being cooldown HR dropped from 138 to 107 in that time so recovery is looking good just need to build the endurance back up.

Cheers,
Scotsman

 

[Scotsman]

7/8 Deads/Legs

Deads
warm-up
315x3
405x3 (injured)

Leg press
400x8
600x8
900x8
1200x6

Well I did it this time. I decided to switch my grip up after seven years of pulling the same way. Warm-up felt great 315 super easy 405 super easy. Then I stood up after setting down 405 and knew something was very wrong. Could hardly stand up and have spent most of the last three days flat on my back in bed. Pretty sure I sprained/stretched the ligaments in my lower lumbar. On the up side the slight twist I had in my upper body is gone and my hips and shoulders are back in the proper alignment after about four years of being off. So basically I got 4-5months of chiropractic adjustment in 30 seconds. Problem is I got 4-5months of chiropractic pain in the same 30 seconds. Doing well today and may be 100% by weeks end.

Cheers,
Scotsman

 

[d3track]

totally off subject, but there was a scotish festival thing in the rotunda at the mall of america yesterday

they didnt deadlift or throw logs, i was very dissapointed

i was hoping you would run out to see how far you could chuck the bagpipes into camp snoopy

alas, it never happened

 

[TRUEsoldier]

Hey man, be careful, I was doing deads a couple of months ago, felt a little strain, did some lower back extensions, felt a pinch and was all fucked up for a few days...I tried to strech it for a few days, and nothing, so I went to the doc, and they shot me up with all sorts of drugs, and kept me over night the next day the PT said my pelvis and spine was a little out of wack, he twisted me up and smashed me for a second, and I was a thousand times better, so it might be something like that, you should get it checked out cuz a little cracking might do you wonders

 

[Scotsman]

Hey man, be careful, I was doing deads a couple of months ago, felt a little strain, did some lower back extensions, felt a pinch and was all fucked up for a few days...I tried to strech it for a few days, and nothing, so I went to the doc, and they shot me up with all sorts of drugs, and kept me over night the next day the PT said my pelvis and spine was a little out of wack, he twisted me up and smashed me for a second, and I was a thousand times better, so it might be something like that, you should get it checked out cuz a little cracking might do you wonders

I am about 99% sure that I sprained a ligament. I can get my back to "crack" and it doesn't hurt very much now. Basically I straightened my spine back out and am now having to get used to being in the correct position after many years of not being so. Should be back up to 100% by next week. Thanks for the input.

D3- yeah I am about 1,000 miles away from MOA but I would have done it had I been there.

Cheers,
Scotsman

 

[Scotsman]

7/12 Chest

Bench
warm-up
225x6 (felt heavy so I was worried at this point)
275x5
315x9 (not worried anymore)
225x5 full stop presses 1sec. pause

Hammer strength chest press
315x6
405x6
225x8

Machine flyes and rear delts

Cardio- Recumbant bike for 30min.

Cheers,
Scotsman

 

[d3track]

7/12 Chest

315x9 (not worried anymore)

good to hear

 

[MacroMammaryPhilia]

Are you still doing your running? If so, I have no excuse not to do so as well.

 

[Scotsman]

Are you still doing your running? If so, I have no excuse not to do so as well.

I will start running again as soon as my back is better. Hopefully next week. Until then I am on the bike. Still you should be running you giant chach.

Cheers,
Scotsman

 

[Scotsman]

7/13 Back/abs

T-bar with chest pad
warm-up
3plx6
4plx6
5plx6

Iso-high rows
200x6
400x6
400x6
200x10

Hammer strength pulldowns
2plx6
4plx6
4plx6


Abs:
Seated machine crunch
100x8
150x8
200x8
250x8
150x8

Cheers,
Scotsman