Please Scroll Down to See Forums Below
Welcome to my Log
- Thread starter SaiBoT
- Start date
Usually if me and my workout partner are in tune it's something like this:
Week 1
Saturday
Bench 4x3 @ 85%
Chin-ups 3X5-6
Biceps broad pyramid
Tris CP
Squats 2X5
Monday
Bench 5x2 @ 90-95%
Deadlift 1X5
Rows 2x8
Light Squats
BN Push Press 2X5
Rotator cuff
Wednesday
Bench 5x2 @ 80%
Chin ups 3X5-6
Biceps broad pyr
Tris CP
Squats 2x5
Week 2
Saturday
bench 4x3 @ 85%
Deadlift 1X5
Rows 2x8
Light Squats
BN Push Press 2X5
Rotator cuff
Monday
Bench 5x2 @ 90-95%
Chin-ups 3x5-6
Bis broad pyr
Tris CP
Squats 2x5
Wednesday
bench 5x2 @ 80%
Deadlift 1x5
Rows 2x8
Light Squats
BN Push Press 2x5
Rotator cuff
Then repeat
But lately and since he is on PCT we do some random stuff, next week we should be back on track.
TODAY
DEADLIFT
1x5 135lbs
1x5 225lbs
1x5 295lbs
1x5 365lbs
Felt good after a few weeks break, ribcage didn't bother me at all, next time more 10lbs (slowly back up, nao va o diabo tece-las
)
SEATED DB PRESS
1x7 50s
1x7 55s
1x7 65s
2x7 70s
1x7 50lbs with pause at bottom
LATERAL CABLE RAISES
2x10 6plates
1x10 2 plates each
1x12 2 plates each
DEADLIFT
1x5 135lbs
1x5 225lbs
1x5 295lbs
1x5 365lbs
Felt good after a few weeks break, ribcage didn't bother me at all, next time more 10lbs (slowly back up, nao va o diabo tece-las
)SEATED DB PRESS
1x7 50s
1x7 55s
1x7 65s
2x7 70s
1x7 50lbs with pause at bottom
LATERAL CABLE RAISES
2x10 6plates
1x10 2 plates each
1x12 2 plates each
TODAY
Fucked up my middle back during squats with 295lbs, I might to have ditch squats and deads for awhile
, did some foam roller work but shit is getting tighter and even hurts when I take deep breaths and when trying to lay back or down 
BENCH
1x5 135lbs
1x5 165lbs
1x3 195lbs
1x3 215lbs
1x3 215lbs
1x3 215lbs
1x3 215lbs
TRICEP trisets
1) A1 Skullcrushers 1x8 60lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 60lbs
2) A1 Skullcrushers 1x8 70lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 70lbs
3) A1 Skullcrushers 1x8 80lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 80lbs
BICEPS trisets all with 22.5 dumbells
1) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x8
2) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x7
3) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x6
Was supposed to do more stuff but my back was hurting badly.
Fucked up my middle back during squats with 295lbs, I might to have ditch squats and deads for awhile
, did some foam roller work but shit is getting tighter and even hurts when I take deep breaths and when trying to lay back or down BENCH
1x5 135lbs
1x5 165lbs
1x3 195lbs
1x3 215lbs
1x3 215lbs
1x3 215lbs
1x3 215lbs
TRICEP trisets
1) A1 Skullcrushers 1x8 60lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 60lbs
2) A1 Skullcrushers 1x8 70lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 70lbs
3) A1 Skullcrushers 1x8 80lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 80lbs
BICEPS trisets all with 22.5 dumbells
1) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x8
2) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x7
3) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x6
Was supposed to do more stuff but my back was hurting badly.
TODAY
Fucked up my middle back during squats with 295lbs, I might to have ditch squats and deads for awhile
BENCH
1x5 135lbs
1x5 165lbs
1x3 195lbs
1x3 215lbs
1x3 215lbs
1x3 215lbs
1x3 215lbs
TRICEP trisets
1) A1 Skullcrushers 1x8 60lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 60lbs
2) A1 Skullcrushers 1x8 70lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 70lbs
3) A1 Skullcrushers 1x8 80lbs + A2 CGBP 1x6 145lbs + A3 Skullcrushers 1x7 80lbs
BICEPS trisets all with 22.5 dumbells
1) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x8
2) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x7
3) B1 Inclined offset curl 1x8 Zottman scott curl 1x6 Inclined offset curl 1x6
Was supposed to do more stuff but my back was hurting badly.
This sucks!!!!!! Your Squats have been kicking ass too
My left knee is throbbing like I've been running sprints on asphalt and I have to wrap my left wrist during every workout. It's rare for me to not hurt somewhere lately.....
This sucks!!!!!! Your Squats have been kicking ass too
My left knee is throbbing like I've been running sprints on asphalt and I have to wrap my left wrist during every workout. It's rare for me to not hurt somewhere lately.....
Yeah fuck these injuries and I'm on cycle now! Maybe I will waste myself on leg presses, haven't done these for a long time.
The shit is that these things happen on warm-up sets and actually i wasn't being sloppy.
Knee pains are worst IMO, are you taking any other measures besides the wrapping?
I'm taking Osteo Bi-Flex, cissus, N2s Skeletal Balm, and I am using Blue Heat pre training. The knee doesn't hurt when I squat (I'm squatting 3x a week) and it really just started this past week. The best way i can describe the pain is like I've been standing all day on concrete in uncomfortable shoes. I think it might have more to do with me constantly wearing flip flops with no arch support rather than my training.
I had a bar slip out of my hand during a power clean and come down pretty hard on my right knee. Ever since then my LEFT knee has been hurting lol.
It's almost redundant to say, but stretching before every workout is just way underrated. I used to do 7 min. on the bike and considered myself warmed up. I also used to think a life of slowly accelerating chronic pains was unavoidable.
Ok I'm more than a few years older than you guys but if my beat up physique can recover then yours should have an easy time of it or you need to visit the doc.
Obviously the whole idea is to increase mobility and reduce pain. YTWL, bodyweight lunges, hip crossover, lying opposites, etc, etc. 6-8 of your choice gives your body the chance to work through it's natural range of motion before you start taxing it.
Another thing I used to do when I wasn't 100% was to ignore the problem by working around it. Just substitute one exercise for anther and pretend it's business as usual when it obviously wasn't. Stop pushing and let yourself heal.
I spent too much time spinning my wheels before I learned to back off and work on increasing overall conditioning. Patience is required but otherwise your just setting yourself up for more grief by stressing out the rest of your system as well. I would always remember the theme from Rocky: "Getting stronger..." to keep me on track. [
]
The holistic approach rather than body part orientation works better for getting well just as it does for normal weight training.
Increase rep ranges and intensity by reducing time between sets. A more MMA type workout. The old fashioned grouping exercises by apposite muscle (A1- bench A2- row; B1- leg press B2- GHR, etc.) was helpful.
Intense or DC stretching is superb at this time and, of course, visit your friend the foam roller after every workout.
I don't want to preach to the OP. Korin, and SL also, you both impress me as having a superior sense of knowing what you want and knowing how to achieve it. On the other hand, in the face of the unexpected, I hope you'll consider some of my ideas.
Ok I'm more than a few years older than you guys but if my beat up physique can recover then yours should have an easy time of it or you need to visit the doc.
Obviously the whole idea is to increase mobility and reduce pain. YTWL, bodyweight lunges, hip crossover, lying opposites, etc, etc. 6-8 of your choice gives your body the chance to work through it's natural range of motion before you start taxing it.
Another thing I used to do when I wasn't 100% was to ignore the problem by working around it. Just substitute one exercise for anther and pretend it's business as usual when it obviously wasn't. Stop pushing and let yourself heal.
I spent too much time spinning my wheels before I learned to back off and work on increasing overall conditioning. Patience is required but otherwise your just setting yourself up for more grief by stressing out the rest of your system as well. I would always remember the theme from Rocky: "Getting stronger..." to keep me on track. [
] The holistic approach rather than body part orientation works better for getting well just as it does for normal weight training.
Increase rep ranges and intensity by reducing time between sets. A more MMA type workout. The old fashioned grouping exercises by apposite muscle (A1- bench A2- row; B1- leg press B2- GHR, etc.) was helpful.
Intense or DC stretching is superb at this time and, of course, visit your friend the foam roller after every workout.
I don't want to preach to the OP. Korin, and SL also, you both impress me as having a superior sense of knowing what you want and knowing how to achieve it. On the other hand, in the face of the unexpected, I hope you'll consider some of my ideas.
I've never taken any stuff for joint support, in fact usually it takes less than a week to be healed specially knees and back pain, one thing I've always been careful it's my feet, i don't wear stuff that makes me feel the hardness of the floor ever, if want to feel the floor i just walk barefoot or with just socks. In fact I hate Chucks and any foot wear like that.
It's funny you mention the standing all day on concrete with unconfortable shoes I know exactly that feeling what a bitch that is on your knees and lower back.
I'm thinking seriously about putting cleans, clean & press and push-presses on my black list of avoidable exercises. The benefits aren't that worthy so far.
It's almost redundant to say, but stretching before every workout is just way underrated. I used to do 7 min. on the bike and considered myself warmed up. I also used to think a life of slowly accelerating chronic pains was unavoidable.
Ok I'm more than a few years older than you guys but if my beat up physique can recover then yours should have an easy time of it or you need to visit the doc.
Obviously the whole idea is to increase mobility and reduce pain. YTWL, bodyweight lunges, hip crossover, lying opposites, etc, etc. 6-8 of your choice gives your body the chance to work through it's natural range of motion before you start taxing it.
Another thing I used to do when I wasn't 100% was to ignore the problem by working around it. Just substitute one exercise for anther and pretend it's business as usual when it obviously wasn't. Stop pushing and let yourself heal.
I spent too much time spinning my wheels before I learned to back off and work on increasing overall conditioning. Patience is required but otherwise your just setting yourself up for more grief by stressing out the rest of your system as well. I would always remember the theme from Rocky: "Getting stronger..." to keep me on track. [
The holistic approach rather than body part orientation works better for getting well just as it does for normal weight training.
Increase rep ranges and intensity by reducing time between sets. A more MMA type workout. The old fashioned grouping exercises by apposite muscle (A1- bench A2- row; B1- leg press B2- GHR, etc.) was helpful.
Intense or DC stretching is superb at this time and, of course, visit your friend the foam roller after every workout.
I don't want to preach to the OP. Korin, and SL also, you both impress me as having a superior sense of knowing what you want and knowing how to achieve it. On the other hand, in the face of the unexpected, I hope you'll consider some of my ideas.
This is the kind of advice i was looking for bro, was thinking about stuff like this all night, working on my conditioning, increase the reps, stretching like on my earlier years and specially the part of working around the injuries and strength inbalances I might have and oh well doing cardio and abs (i hate abs), since this shit has hit me, I might well as well clean up my diet and lose some more pounds, no point on bulking if can't squat and deadlifts properly.
I actually have the Rocky Soundtracks and find it very motivating
specially like the War by Vince DiCola if I'm correct.Thanks bro, your opinion and ideas are very welcome, by saying this I think I can speak also in behalf of SL.
