Oh, I see that why you said Romanian's..you're think "bulgarian split squats". There are many avenues of progression and raising the back leg is one of them. But you don't need to raise the back leg all the way up to a bench. You can just raise to maybe an aerobic stepper and move up from there.

You can also sometimes elevate the front leg. You can also switch to reverse lunges and then go from there to dynamic (forward) lunges. And there are walking lunges. And then there are step-ups. Haha...

The Romanian's I was talking about are Romanian deadlifts..that is to get extra pc work and also helps build up lower back endurance.

A physical therapist would be good to asses the shoulder. Do you notice any other unilateral discrepencies. For instance is one side stronger at side planks than the other?

Honestly you could probably just start doing some general preventative stuff and sort of sort some of it out be default.

Oh, deadlifts, ok.

I'll try them out..

I don't notice any difference in the shoulders except when bench pressing..

Side planks both seem fine.

Oct18/08

213lbs after bf and b.m.

WORKOUT C (kinda)

W/u run for 10 min.

SPLIT SQUATS

nwx10x1
nwx7x1
50x5x3

PRESS

60x10x1
60x8x1
120x5x3 (last was 110)

Form was weak on my last reps.. >:(

CHIN UPS

10lbs x10, x5 x5

CRUNCHES

3x15

FRONT and SIDE PLANKS

30s.

How do you feel about your progress? & your workout today?

I'll let you know in a couple hours.. :)

If I can't get over this hump with the bench press I'll be pissed.. >:(

Oh wait.. I'm starting with the dumbbell presses today, 60 a side, to see if I can rectify this imbalance in my right shoulder..

We'll see how that goes..

Hopefully this knee problem works itself out, as well..

Good luck and hope your knee and bench get where you want. :)

Thanks man!

Oct 20/08

Pre WO meal:

Oatmeal with cottage cheese and walnuts.

Workout A

5 minute quick walk.

Some knee and shoulder mobility work.

Front plank, 30s.

SQUATS

nwx10x1
50x8x1
140x5x3

Just did 140 instead of 150, as I wasn't sure how my knee was.. But it was ok (so far.. ), so I'll bump it 150 on workout C at the end of the week.

BENCH

50x10x1
50x7x1
120x5x1

Pounded these out without problem.

WAS going to do dumbbells, buT I thought, "screw it", and just did barbell.. I'll try for 130 again at the end of the week, instead of presses..

SINGLE ARM ROWS

40x10x2
80x5x3

MUCH easier on my lower back.. Will continue with these..



Post WO shake:

70g waxy maize, 30g protein, 5 g Creatine, ISS Super vitamin pak.

PWO meal:

5 Eggwhite omelet with back bacon, salsa and 2 tomatoes.

Weight after b.m. and bf: 216

PreWO shake:

1 banana, 30g protein, 1 tbsp pb, 1 cup milk, 5g creatine.

Workout B

10 minute w/u run. (0.8 miles)

SPLIT SQUAT

nwx10x2
50x5x3

BOSU PUSHUPS

25, 11, 11

DEADLIFT

90x5x1
140x5x3

My form is still suspect, and I'm sure still quite wrong (didn't feel right).. Didn't round my back much, made sure of that.. But the mechanics still feel wrong.. I'll get another video soon, but for now I'm going to stick to low weight, more sets, and get a feel for it more..

FACEPULLS

"8"x10x3

Post WO shake:

70g waxy maize, 30g whey

PWO meal:

1.5 cups cottage cheese, 1 cup grapes and some walnuts

Oct 24/08

weight after bf and b.m. 215lbs.

Haven't been keeping track of my calories.. Have been off the wagon for a bit with Thanksgiving and my wife making banana bread.. :)

Will try to smarten up, here..

PreWO meal:

2 whole wheat blueberry pancakes with maple syrup and butter (tried to be as sparing as possible), 5 scrambled egg-whites with hot sauce, 1 glass of milk.

2 hours later:

WORKOUT C

10 min w/u run.

SQUAT

nwx10x1
50x5x2
160x5x3 (was 140)

BENCH (did this instead of press.. Wanted to get 130)

50x10x2
130x5x3

Did alright except for the last rep of last set.. Will do 130 on my next time out, too, till I can do it without a problem.

CHINUP

nwx10,x6,x5

CRUNCHES

30x3



Post WO shake:

70g waxy maize, 30g whey, 5g creatine.

PostWO meal:

5 eggwhites, 1 whole egg, scrambled with salsa and back bacon, 1.5 oranges.

Oct27/08

Weight after bf and bm. = 215

Pre WO meal:

1/2 cup of oatmeal with cottage cheese and walnuts

WORKOUT A

10 min w/u run (0.8 miles)

SQUAT

50x5x2
160x5x3 (last 140)

L knee is still bothering me in the same spot.. :(

Trying to make sure I'm not bending too far forward..

PRESS

30x5x2
70x5x3

SINGLE ARM ROW

50x8x2
100x5x3


Post WO shake:

70g waxy maize, 30g protein, 5g Creatine.

Post WO meal:

Turkey soup

Still need to get back on the horse, as far as writing down what I'm eating!!