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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; I would advocate trying any good single leg movement with dumbells over leg press for when your back is aggravated. ...


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Old 11-30-2007, 03:31 PM   #71
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I would advocate trying any good single leg movement with dumbells over leg press for when your back is aggravated. The leg press tends to round out the lower back. Plus there is not a very good carry over to the squat. In general open chain movements like leg press don't have as good a carry over to close chain ones like squat which is one reason among many why something like step-ups are a better choice. Or any thing that you are comfortable with be it a split squat or lunge of some kind.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 12-02-2007, 08:34 PM   #72
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Well hopefully I dont' injure my back again but if I do, I'll know for next time. I'm pretty sure I'll be back in the racks 2morrow.
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Old 12-03-2007, 03:48 PM   #73
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Mon Dec 3/07

Weighed in today at a shade under 185lbs. +15lbs since the beginning of september... not bad.

Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-195lbs x 1 (weight acclimation)
-215lbs x 1 (PR)
-225lbs x 1 (PR!)

Shit son, max day for bench went sweeeet! My goal was to put up 215 since last time I did 205 and it was pretty solid. Well, 215 felt so niceI went for 225. Finally! Its been a long time in the making but it feels good. 4 plates!


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 1x3
- 205lbs 1x4, 1x2


My back was not back to full strength apperently so I guess max day couldn't happen today...damn. O well, a week or two more and we'll see.


Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 60kg x 4 (warmup)
- 65kg 3x5

Well this was the first day for these and it felt alright. Wasn't really sure where to put the weight which is why I'm kinda all over the place. I think these will definately be better for upper back.

Accessory Lifts

Dips

bw + 20lbs

Not too bad.

Cable Ab pull down

-100lbs x8 (warmup)
-170lbs 2x10, 1x8 (work sets)

Heavy as hell. Actually did side bends first... I think this burned me out a bit for this.

Side bends

- 90lbs 3x10

Woo this makes me sweat.

Diet

7:30am - weight gainer + banana

11:30 - noodles + chicken breast + veggies (couldn't eat till then cause I had a lab final)

1:30 - burger

2:15 - 3 scoops NO explode

2:30 - Workout

PWO- weightgainer shake

PPWO - 1/2 can of soup + 1/2 can tuna

7:30 - Gonna eat the rest of that soup


Thougths

Well I'm a little sad I couldn't do max attempt on squats today but I guess its only been a week since my injury. Oh well, bench was sweet. I was hoping to do my max day for everything before I finished my bulking diet... O well, I pushed a little too hard and this is what I get. Cutting starts next week probably and the new style workout plan. Should be interesting.

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Old 12-05-2007, 03:21 PM   #74
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Wed Dec 5/ 2007

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
100kg x 1 (weight acclimation)
120kg x 4 (work set)

Well, my back is getting better I guess but its still holding me back. I hate being behind in weights with my workout partner but I guess thats the way its gonna have to be from now on. Damnit.


Standing Military Press
45lbs x 5 (stretch)
85lbs x 4 (warmup)
105lbs x 2 (weight acclimation)
125lbs 1x5,1x3,1x4 (work sets)

Blah, sucked ballz. Shoulders felt very weak today.

Squats
115lbs x5 (warmup)
135lbs x3 (weight acclimation)
165lbs 3x5 (work sets)

Damn my back is soooo tired after doing deads. These seemed brutally heavy considering its 165...


Pull ups

BW+ 22.5lbs - 3x5

Might have failed on the last rep....it was close.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
290lbs 3x10

Done.

Hamstring Curls

105lbs 3x10

Really heavy on dead day.

Diet

12:00am - Protein Shake + oatmeal

2:00 - burger

2:30 - 3 scoops NO explode

2:45 - workout

PWO - gainer

PPWO - noodles + tuna and spag sauce

7:30 - more noodles and tuna


Thoughts

Hurting my back is so shitty. Its holding everything back. Arg. Might have to do another deload phase to get it better. The gym is starting to frustrate me.

IronWorker
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Old 12-05-2007, 03:52 PM   #75
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Just remember that the more patient you are the faster it will get better. I have two ruptured discs... They happened five years apart. Injuries happen...every big guy that you've ever seen in the gym has probably had an injury like that. So don't get discouraged.

Hope it gets better soon
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Old 12-06-2007, 09:02 AM   #76
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Thanks for checkin and thanks for the motivation. I know it'll get better, I was just frustrated yesterday. Went out last night for my buddy's bday and had some beerskis. Blew off some steam... I feel much better now.
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Old 12-07-2007, 06:46 PM   #77
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Friday Dec 7/07


Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-195lbs 3x5

Well, I had an exam just before this so I had missed a meal. We went to subway to grab a meal just before the gym but the energy hadn't quite kicked in yet. This was a real hard push but I completed so I'm pretty happy about that.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 205lbs 3x5

Desided I'd start a deload to get my back strength to where it should be again. In a couple weeks I'll be back up so hopefully that goes well. Today felt pretty heavy considering the weight but not impossible.

Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 50kg x 3 (warmup)
- 60kg x 2 (acclimation)
- 70kg 3x5

This felt pretty good. I think we're gonna have to find those 1.25kg plates tho cause 5kg jumps will add up in a hurry. I think I'm gonna like the pendlays.

Accessory Lifts

Dips

bw + 22.5lbs

Done.

Cable Ab pull down

-120lbs x6 (warmup)
-175lbs 3x10 (work sets)

Pretty heavy but I did these first today and I completed them. Nice.

Side bends

- 90lbs 3x10

Did the 90lbs again and it felt a little better then last time. I'll go up to 95lbs next time.

Diet

7:30am - weight gainer + orange

9:00 - McDonalds breakfast ... so good but so bad! lol

11:00 - homemade burger

1:00 - chicken breast and noodles and veggies

5:00 - 6" chicken breast sub for some quick gym nutrition

5:30 - 3 scoops NO explode

5:45 - workout

PWO- weightgainer shake ( last one! Now I start my cut on monday)

PPWO - can of tuna, noodles, 1/2 can green beans

Well its 8:45 now since the gym went late cause of the final today.


Thougths

Well I'm pretty happy about completing bench today as well as starting to get back on track with Squats. I'm not at the weight I want to be at yet but I know it'll come with time. Just gotta be patient is all.

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Old 12-10-2007, 12:22 PM   #78
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Monday Dec 10/07

Weighed in today as a checkpoint for my cut since it starts today. I'm tipping the scales at 187lbs right now. So thats +17lbs since beginning of sept. I'm pretty happy with that. Now to shed some of the fat...

Bench Day with #1 Accessory

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-200lbs 3x5

Broke the 200lb barrier today for my 3x5. Felt real nice.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 210lbs 3x5

Going back up again now that my back is healin up nice. Should be back up to that 225 3x5 by next week. (which seems to keep evading me time after time....lol)

Standing Military Press (DBs)
- 25lb x 5
- 35lb x 3
- 45lb x 1
- 45lb 3x5

Wasn't really sure what to do with the weights since we've never done this exercise with DBs and never on a bench day so that explains why I was a little high on the warmup. Felt pretty good, I'm hoping this helps out BB OHP alot.


Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 50kg x 3 (warmup)
- 60kg x 2 (acclimation)
- 72.5kg 3x5

After military press this seemed pretty damn heavy for some reason. 70kg felt good last week, this seemed really heavy. I completed tho so I guess I'll move up.

Accessory Lifts

Pull ups

bw + 25lbs
1x5,1x4,1x2.5

Failed. Never done these after rows and so I guess I'll have to work on this weight for a time or two.

Calf Raises
-90 lbs x 8
-180lbs x 8
-295lbs 3x10

Dang, heavy.

Glutes/Hamstring Curls
- 60lbs x 8
- 100lbs 3x10

Felt much better on a non deadlift day.

Diet

10am - oatmeal + protein powder

10:45 - Heart of lion energy thing (whoa!)

11:15 - Workout

PWO - 1.5 scoops protein shake

PPWO - chicken breast wrap w/ pickles and a little italian dressing + some green beans

4:00- 1.5 scoops protein powder + mixed veggies

5:45 - Cardio -2mins warmup @ 2.5mph
15mins job @ 5.0mph
4mins cooldown @ 2.5mph

6:30 - 150g Chicken breast, 50g whole wheat pasta, green tea, handful of mixed veggies

8:30 - 1.5 scoops protein + mixed veggies

10:30 - chicken breast + veggies

Thougths

Damn happy about 200lb bench and happy that squats are on the rebound back up now. Just need to get used to this new workout style and make sure I keep my diet in order and I'll be alright. Should start shedding some pounds right away.

About the cardio...damn I'm out of shape! Haven't really done any cardio since last year at about this time. Guess I gotta start somewhere...

IronWorker

Last edited by iron_worker; 12-12-2007 at 05:58 PM..
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Old 12-12-2007, 06:09 PM   #79
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Wed Dec 12/ 2007

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
100kg x 1 (weight acclimation)
125kg x 5 (work set)

Finally getting back in there with deads. It feels so much better to do deas first and on a light squat day.


Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 1 (weight accl. Sorta)
165lbs 3x5 (work sets)

Squats felts pretty heavy for what they were. Deads just drain me but thats why we put light squats on deads day. Good combo.

Accessory

Dips
bw x 6 (warmup)
bw+25lbs 3x10 (work sets)

Seems hard to just jump in on these when tris are not really warmed up at all. Might have to spend a little more time on the warmup for these on non bench days.

Cable Ab pull downs

120lbs x 6 (warmup)
180lbs 1x10, 1x8, 1x7

Just didn't have the mustard today. Going to back off on these 15lbs or so and get my form back.

Side Bends

95lbs 3x10

I'll do 95lbs again. That third set is just hell.


Diet

7:30 - bowl of poridge + 1.5 scoops whey

9:30 - plain burg (runnin out of groceries)

11:00 - chicken breast and veggies

12:30am - 1.5 scoops whey

2:00 - final exam... blah

4:45 - Tuna wrap w/ pickles

5:00 - 3 scoops NO explode

5:30 - workout

PWO(7:00) - 1.5 scoops whey

PPWO(7:30) - 75g whole wheat spag + chicken breast



Thoughts

Glad to be going back up in deads. I think I'll jump to 130kg next time and then probably go back to 2.5kg increments again after that. Heavy deads on light squat day is key for me. Hopefully I can keep up some strength gains on my cut.

IronWorker
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Old 12-14-2007, 12:52 PM   #80
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Friday Dec 14/07

Well today is the day that we prioritize MP and I guess it worked caues I completed the set I failed on last time.

Standing BB Military Press
- bar x 5
- 85lbs x 3
- 105lbs x 2
- 115lbs x 1
- 125lbs 3x5

Well like I said, I completed my set of 125lbs finally. Really hard push tho.


Squats
- free form x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 215lbs 3x5

Getting back up there. Really want this to hold out for a while longer yet so I can get past 225lbs.


bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 2(weight acclimation)
-185lbs x 1 (weight acclimation)
-155lbs 2x10,1x9

I was going to try and do my regular 3x5 set but after moving up in weight I knew M press had taken it out of me already. (which is why I warmed up so high) So instead I decided to switch this day to a higher volume day... do a little endurance training I guess.


Pendlay Rows
- bar x 5 (stretch)
- 45kg x 5 (warmup)
- 55kg x 3 (warmup)
- 65kg x 1 (acclimation)
- 75kg 3x5

Seemed pretty fricken heavy but I got it done. I may have started too high with the weight on this one.

Accessory Lifts

Calf Raises

-180 lbs x 8
-270lbs x 6
-300lbs 3x10

Done.

Pull ups

bw + 25lbs
1x5,1x4,1x3

Damn these are fricken hard on row days. Might have to take off
10lbs and work back up.


Glutes/Hamstring Curls
- 75lbs x 8
- 105lbs 3x10

Completed...barely.

Diet

10am - bran flakes with soy milk + 1.5scoops whey

10:30 - 3 scoops NO explode, 1 ephedrine

11:15 - Workout

PWO - 1.5 scoops protein shake

PPWO (2:30) - chicken breast with spinach salad, 100g penne noodles with salsa

Thats all for now

Thougths

Well it was a pretty good day cause I finally got past that military press thats been blocking me for a while. Also, squats are coming back which is always good. Rows are feeling pretty heavy, not sure if I have the form just spot on or not but I'll have to watch some vids and ask some questions I think. Hoping pullups will go better next week on a non row day.

Overall, I'm pretty happy with today's performance.

IronWorker
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