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Post by mrky03 on Nov 16, 2009 15:38:12 GMT -5
I've had a few back injuries over the years myself, nothing serious but it seemed like it at the time! Have you ever gotten chiropractic care? It really helps me and I only go as needed so I'm not going very often.
Take care!
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Post by masterschamp on Nov 16, 2009 16:58:22 GMT -5
James,
I always have some pain, (tightness), in the lower back area along the waist, particularly in the AM.......... just a cumulative thing from all the years of heavy training, AND, the constant lifting and positoning of my son who has CP...(....he's now 16! and he's a pretty big boy now) ....my doc says it's no big deal unless the pain was a sharp, stabbing kind. I don't even notice it when I train..........if your in the game long enough, aches and pains are a constant companion. If it feels like something serious, I'd get a chiropractor to look at it as Joel said.
Keith
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Post by intenceman on Nov 16, 2009 19:18:10 GMT -5
Thanks guys! It feels a bit better day by day. I thinl it was a strain, which caused it to spasm and 'lock up'. Playing it day by day. Did Pecs, delts and tris today with no problems, just did cables instead of heavy dumbells on laterals, everything else was ok. Though its a bit stiff afterwards.
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Post by intenceman on Nov 16, 2009 19:19:06 GMT -5
First Pec/delt/tri workout in 12 days.. ---PECS------------------- 1. BB Bench Press - break-in(warmup bar x 2 sets, 140, 190, 230, 250 x1, 270 x1, 300 x1, 320 x1- testing strength- 340 x1- rep a bit off, not bad for the first time in months.
2. Weighted Dips (warmup BW (240 lbs), BW+100- very easy, BW + 200), BW+ 245 x 2+ 2 negs-down a few reps, but better depth, BW+ 250 x 3 negs.
3. Hammer Iso Lateral Bench Press - 97., 187, , 277, 367 ( 4 plates ea side) x1) 387 - 4 pl+ 10 ea side x 4 RP ea side! (Unilaterally).. . . 4. DB Flyes 130's x 5 - down 1 rep (but did last instead of 2nd).
DELTS-----------------------------------------------------------------
% .Machine Press, 9w/u 1 pl ea side, 2, 3 plates ea side,) 3 pl +10 ea side-290 x 6- up 20 lbs for 2 less reps!
6. Cable one arm laterals- 80 x 8+2 FR+2 NEG ea arm. up 10 lbs, and 1 rep ea arm! 7. Bentover cable one arm Laterals-80 x 9+2 FR+2 neg ea arm- up 10 lbs and 2 reps ea arm!
............................ ................TRIs.....................................
8. Pushdowns stack 16 plates.-( 160)+ 150 lbs 310 x 9!, up 10 lbs. 9. Cable Reverse overhead pushldowns 160 x 10!- up 10 lbs and 2 reps!. -------------------- BW 240 before workout. Good workout! Pretty strong, 3 PRs- Increases on most sets. Good intensity, lots of negatives, some forced reps and rest pause!
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Post by intenceman on Nov 18, 2009 18:12:18 GMT -5
Back - ....................................................................................... 1. DB pullovers - (w/u 40, 60, 90, 120) 150 x 11! up 2 reps. Preex with
2. Chins (w/u BW 240) BW+150 x 5 negs. 3. One arm Db Rows - 150 x 9 ea arm. 4. Hammer Unilateral Rows- 100+ 5 pl- 238 ea side -x 5 + 2 FR ea arm.
5. Cable Rows- (w/u 180) stack- 300 x 8- up 1 rep.
6. Rack Deadlifts (w/u 140, 230, 320, 410, 500,
600 ea for 5).
.......TRAPS------------------------------------------------------.
7. BB Shrugs 550 x 8- up 50 lbs, 600 x 6- up 100 for 2 less reps!
8. BB Upright rows 230 x5.
-----------------LOWER BACK-------------------9. Stiff legged deadlifts (modified) 230 x 10. -. BICEPS --------------------.-------------------------e---------------- 10. Alt DB Curls 120's x 4 ea arm! P9
11.. BB Curls 230 x 5.
BW 240 before workout. Great workout! Only 2 PR'S and about 5 increases, but intensity was very high, and lower back was much better which allowed me to do more things and go heavier on others.
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Post by mrky03 on Nov 18, 2009 20:39:11 GMT -5
Looks good big man! I really like most of those Hammer Strength machines, especially the chest press machines.
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Post by intenceman on Nov 20, 2009 23:57:13 GMT -5
Looks good big man! I really like most of those Hammer Strength machines, especially the chest press machines. I think they're great! I like the back machines, esp the rows, the leg press. |
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Post by intenceman on Nov 20, 2009 23:58:06 GMT -5
Legs. .................................................................................. ..................................................................................................... 1. Squats wamups bar x 2 sets,140, 230, 320, 410 x4), - 500 x 8. (not close to my best eer, but was able to heavy without pain, and up 180 lbs and 6 reps over what I attempted last week.
2. Hammer Leg Press (w/u 2 pl a side, 4, 6) 7 pl 7 pl+ 155 -920 total- 470 each leg x 4 RP ea leg! - up 20 lbs ea leg, 40 overall! 7 pl 7 pl+ 155 x 7 neg L leg!, x 6 neg R - up 20 per side 40 overall but didn't preex with leg ext this time
3. Hammer Leg Extensions (w/u 1 pl, 2 rpl, 3 pl ea side) 3 pl + 25 ea side- 340 total- 170 ea leg x 4 RP ea leg!, 4 pl ea side x 6 neg ea leg- up20 lbs ea leg- 40 overall!
..................................................................................................... 4. Hammer Leg Curls (w/u 1 pl, 2 pl ) 3 pl- 270 total- 135 ea leg x 4 RP ea leg! - assist on last 2 ea leg. CALVES------------------------------------------- 6. Seated Calf Raises . w/u 2 pl ea side, 3pl 3 pl+25 ea side- 320 total x 7! - up 1 rep., x 5 Bw before 241.
Great workout! 6 PRs! - increases accross the board. No real back pain today at all.
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Post by fit on Nov 21, 2009 8:41:32 GMT -5
Glad to see your back improving, James!
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Post by mrky03 on Nov 23, 2009 19:10:31 GMT -5
Good to hear James! I've had some major back pain at times over the years. Thankfully it was never serious but it seemed like it at the time!
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Post by intenceman on Nov 23, 2009 20:40:25 GMT -5
Thanks guys! I hadn't had any incident in a long time, so this one freaked me out some. Day by day, but improving.
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Post by intenceman on Nov 23, 2009 20:41:46 GMT -5
PECS------------------- 1. BB Bench Press - (warmup bar x 2 sets, 140, 190, 230r, 280 x1, 300 x1, 320 x1) 350 x1! - up 10 lbs! Could have maybe done 2 or more, but spot wasn't quite with me..
2. W. eighted Dips (warmup BW (241 lbs), BW+100- easy, BW + 200- very strong 5 or 6), BW+ 245 x 3+ 2 negs- up 1 rep- to total failure!.
3. DB Flyes 130's x 6 - up 1 rep (but did last instead of 2nd)- just eked put last 1- like a 10 sec positive!
4. Hammer Iso Lateral Bench Press - warmup, 187, 277, 367 ( 4 plates ea side) x1) 397 - 4 pl+ 15 ea side x 4 RP ea side! (Unilaterally)-up 5 lbs ea side , 10 overall!! . . 457- 5 pl ea side x 4 neg ea side! DELTS-----------------------------------------------------------------
5. Machine Press, w/u 1 pl ea side, 2, 3 plates ea side,) 3 pl +15 ea side-300 x 5- up 10 lbs for 1 less rep.
6. Cable one arm laterals- 90 x 10+2 FR+2 NEG l arm. up 10 lbs and 2 reps!, x 9+ 2 Fr+ 1 neg r arm- up 10 lbs and 1 rep! 7. Bentover cable one arm Laterals-90 x 11+2 FR+2 neg l arm- up 10 lbs and 3 reps!, x 10 + 2 FR+ 2 neg r arm- up 10 lbs and 2 reps (20 lbs overall)!
............................ ................TRIs.....................................
8. Pushdowns stack 16 plates.-( 160)+ 160 lbs 320 x 9! up 10 lbs! 9. Cable Reverse overhead pushldowns 180 x 7!- up 20 lbs for 3 less reps. -------------------- BW 241 before workout. Great workout! Strong, 7 PRs!- Increases on every working set!. Intense-, lots of negatives, and forced reps!
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Post by intenceman on Nov 25, 2009 18:22:53 GMT -5
Back - ....................................................................................... 1. Rack Deadlifts (w/u bar 10 to just below knees, 10 to mid shin, 20 to bottom, 140 x10, 230 x 8, 320 x1, 410x1 - all raw), 460 x1, 500,- 1 to knees and 1 full neg- testing .strength and esp lower back- felt heavy but no real pain beyond what deads usually cause! Fron knees- (500 x 5, 590 x 5, 640 x1,) 680 x 5- up 90 lbs over last time!
2. DB pullovers - (w/u , 60, 100) 150 x 12! up 1 rep Preex with
3. Chins (w/u BW 242) BW+150 x 5 negs. 4. One arm Db Rows - 150 x 10 ea arm- up 1 rep. 5. Cable Rows- stack+ 25 325 x 5!- up 25 lbs for 3 less reps.
.......TRAPS------------------------------------------------------.
6, BB Shrugs 680 x 2 - too heavy- but did 80 lbs more, for 4 less reps!l, 610 x 6- up 10 lbs
7. BB Upright rows 250 x6- up 20 lbs and 1 rep!
-----------------LOWER BACK-------------------8. Stiff legged deadlifts (modified to mid shin only) 250 x 10- up 20 lbs, better ROM! - ------BICEPS --------------------.-------------------------e---------------- 9. Alt DB Curls 120's x 4 ea arm.
10.. BB Curls 250 x 4 RP.
BW 242 before workout. Great workout! Only 2 PR'S but increases almost every set. Some big ones! Intense, brutal! Had to really puah to get it done.
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Post by intenceman on Nov 27, 2009 20:02:14 GMT -5
Legs. .................................................................................. ..................................................................................................... 1. Squats wamups bar x 2 sets,140, 230, 320, 410 x4), - 520 x 6 up 20 lbs for 2 less reps over last week- very heavy, tough, but fought through the reps, back ok after!
2. Hammer Leg Press (w/u 2 pl+25 a side, 4+25, 7 pl+25) 7 pl+ 175 ea side -? total- ? each leg x 4 RP ea leg! - up 20 lbs ea leg, 40 overall! 7 pl 7 pl+ 175 x 8 neg L l, x 7 neg R - up 20 lbs and 1 rep! Ea leg 40 lbs overall)............
3. Hammer Leg Extensions (w/u 1 pl, 2 pl, 3 pl ea side) 3 pl + 35 ea side- total- ea leg x 4 RP ea leg!,- up 10 lbs ea leg, 20 total! 4 pl ea + 25 side x 7 neg each leg- up 20 lbs and 1 rep ea leg- 950 overall!) .................................................................................................... 4. Hammer Leg Curls (w/u 1 pl, 2 pl ) 3 p+ 5 ea sidel- 280 total- 140 ea leg x 4 RP ea leg! - up 5 lbs ea leg, 10 overll! assist on last couple repa ea leg. CALVES------------------------------------------- 6. Seated Calf Raises . w/u 2 pl ea side, 3pl 3 4 pl ea side x 4- 360 total x 4!l up 40 lbs for3 less reps! 3 pl ea - 6 total x 13. Bw before 246.
Great workout! 6 PRs! - increases accross the board. Great focus and intensity!
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Post by mrky03 on Nov 27, 2009 20:49:10 GMT -5
Good to hear you're back's feeling better! Looks like you're back in the saddle!
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Post by intenceman on Nov 29, 2009 22:34:21 GMT -5
Thanks Joel! I've had it before, but not in years, and not that long. Rethinking the whole competition thing. Long story (stress at home, too many demands, not wimping out, you know me, but...).
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Post by intenceman on Nov 30, 2009 18:34:12 GMT -5
PECS------------------- 1. Hammer Iso Lateral Bench Press - warmup, 57, 97, 187, 237, 277, 327 x1, 367 ( 4 plates ea side x1) 407 - 4 pl+ 20 ea side x 4 RP ea side! (Unilaterally)-up 5 lbs ea side , 10 overall (assist on last 3, mostly) . 467- 5 pl+5 ea side x 4 neg ea side! - up 5 lbs ea side, 10 total. 2. W. eighted Dips (warmup BW, BW+100- easy, BW + 200 x 6), BW+ 245 x 4+ 4 negs! up 1 rep and 2 negs..
3. Cable Flyes -break-in 80 ea stack - warmedb up, but couldnt do more than 80 ea side, weird.
DELTS-----------------------------------------------------------------
4 Machine Press, w/u 1 pl ea side, 2, 3 plates ea side,) 3 pl +20 ea side-310 x 4!- up 10 lbs for 1 less rep.
Short, but good workout Strong, 4 PRs out of 4 working sets!
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Post by fit on Nov 30, 2009 19:02:44 GMT -5
Hitting it short and sweet!
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Post by mrky03 on Dec 2, 2009 18:44:53 GMT -5
PECS------------------- 1. Hammer Iso Lateral Bench Press - warmup, 57, 97, 187, 237, 277, 327 x1, 367 ( 4 plates ea side x1) 407 - 4 pl+ 20 ea side x 4 RP ea side! (Unilaterally)-up 5 lbs ea side , 10 overall (assist on last 3, mostly) . 467- 5 pl+5 ea side x 4 neg ea side! - up 5 lbs ea side, 10 total. 2. W. eighted Dips (warmup BW, BW+100- easy, BW + 200 x 6), BW+ 245 x 4+ 4 negs! up 1 rep and 2 negs.. 3. Cable Flyes -break-in 80 ea stack - warmedb up, but couldnt do more than 80 ea side, weird. DELTS----------------------------------------------------------------- 4 Machine Press, w/u 1 pl ea side, 2, 3 plates ea side,) 3 pl +20 ea side-310 x 4!- up 10 lbs for 1 less rep. Short, but good workout Strong, 4 PRs out of 4 working sets! My most productive workouts have always been short and sweet! Good job! |
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Post by intenceman on Dec 2, 2009 21:20:53 GMT -5
1. Smith Machine Leg Press (new) 1 pl, 2pl, 3pl, 4 pl x15, 5 pl x 10, 6 pl- 575 x 10............... 2. "Crucifixion" Chins (new) 4 sets ...................... 3. W.eighted Dips (warmup BW, BW+100, BW + 200 x 6), BW+ 245 x 4, BW x 30. Trained with a friend - former over 40 Mr America 2nd place winner, training for next years over 70 Nationals. Did his Weds 'Trifecta' workout- change of pace.
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