Bodybuilding.net - Bodybuilding Forum

Friday January 24th, 2014

BW: 198.0lb

Stiff Leg Deadlifts
mobility
50kg x 8
70kg x 5

100kg x 12
110kg x 12
110kg x 10


Leg Press
225lb x 8

315lb x 12
385lb x 12
405lb x 12


Hamstring Curl
40lb x 12
40lb x 11
35lb x 10


Pull Throughs
77.5lb x 12
87.5lb x 12
97.5lb x 10


Thoughts

Had to do stiff legs off the floor today ... wow that's tough. Also still dealing with significant soreness from squats. Ouch.

IW

Monday January 27th, 2014

BW: 196.8lb ... slight wtf

Incline DB Bench
25lb x 10
35lb x 8
45lb x 3

50lb x 6
60lb x 6
65lb x 6
65lb x 6


Pec Flys
25lb x 10
27.5lb x 10
32.5lb x 8


Seated DB Press
40lb x 10
47.5lb x 10
47.5lb x 8


Face Pulls
50lb x 10
57.5lb 10
57.5lb x 9


DB Skull Crushers
50lb x 10
60lb x 10
60lb x 8


Thoughts

I stayed fairly strict with my meal plan this weekend, had lots of sleep, and even had a greasy burger for a cheat meal and somehow I lost 2lb? Hopefully it's just a blip.

My strength today felt good. I'm getting used to the higher volume work and lower rest times I think. Hopefully I can get my diet straightened out and actually gain a bit of weight. lol

IW

Tuesday January 28th, 2014

BW: 197.4lb

Deadlifts
mobility
bar x 10
60kg x 8
100kg x 6
130kg x 3

160kg x 6
160kg x 6

... was feeling strong and then that back tweak from last week's squats came back to haunt me. I got a sharp shooting pain in my lower right back and had to stop. It's just about completely seized up now. Ow.


Calf Raise
225lb x 12
275lb x 10
275lb x 10


BB Lunge
45lb x 10ea
65lb x 10ea
75lb x 10ea


Decline Crunch
BW x 12
+25lb x 12
+25lb x 12


Thoughts

I was really hoping my back wouldn't slow me down ... looks like I was wrong. Hopefully I an work through this relatively quickly. I was just starting to feel like I was getting into this program.

IW

Thursday January 30th, 2014

BW: 198.0lb

Decline Bench
bar x 10
135lb x 8
185lb x 6

205lb x 12
225lb x 10
205lb x 12


Lat Pull Down
120lb x 12
130lb x 10
120lb x 10


Cable Pull Back
120lb x 12
140lb x 11
120lb x 11


DB Flat Bench
45lb x 12
50lb x 10
42.5lb x 12


EZ Bicep Curls
55lb x 12
55lb x 10
45lb x 10


Thoughts

Back is still fawked but I still managed a solid upper day. Made a solid increase on my decline performance since last time.

Not sure what I'm going to do tomorrow... Not sure if I should try and do what I can or just let it rest.

IW

Friday January 31st, 2014

BW: 197.6lb

Step Ups
bw x 8
+65lb x 12
+85lb x 12
+85lb x 10


Hamstring Curl
50lb x 12
45lb x 12
40lb x 12


Leg Press
315lb x 12
315lb x 15
315lb x 20


Pull Throughs
skipped


Thoughts

Should have stayed home. I re-fawked my back.

IW

Monday February 3rd, 2014

BW: 199.2lb

Decline DB Bench
30lb x 8
45lb x 6

60lb x 6
70lb x 6
75lb x 10


Lat Pull Down
50lb x 10
60lb x 10
70lb x 8

(kg?)


DB Flat Bench
50lb x 10
60lb x 10
65lb x 8


DB Row
70lb x 10
80lb x 10
80lb x 10


Pec Fly
25lb x 10
30lb x 10
30lb x 8


Thoughts

Finally popped up a bit in weight. The DB lifts have been feeling good lately too.

I somehow did pec flys instead of curls today. oops

I think I'll be sitting out lower day tomorrow ... my back needs rest unfortunately. I'm pissed because stuff just seemed to be coming together.

IW

Thursday February 6th, 2014

BW: 198.2lb

Incline BB Bench
bar x 10
95lb x 8
115lb x 6

145lb x 12
145lb x 12
145lb x 12


Face Pulls
50lb x 12
57.5lb x 12
65lb x 10


Seated DB Press
65lb x 12
65lb x 12
65lb x 10


DB Skull Crushers
skipped


EZ Curls
65lb x 12
65lb x 12
65lb x 10


Thoughts

I played around a bit with some body weight squat and I still feel a slight twinge in my back, unfortunately. Arg. I may have to take off tomorrow as well. Feels like it might be easy to slip right back to where I was if I push it too hard.

Anyway, the upper workout went pretty well. Lifted more weight or more reps than previous workouts so that's a good thing.

IW

Tuesday February 11th, 2014

BW: 198.8lb

Stretching & Posture Correction
"Tummy Vaccuum" - hold 10s/rest 10s x 10 (3 sets)
Lunge Hip Flexor Stretch- 6x30s each leg
Suppine Glute Raises - 3x12
Front Planks - 3x1min hold
Spinal Erector Stretch

Incline DB Bench
30lb x 8
40lb x 6
50lb x 4

60lb x 6
65lb x 6
70lb x 6
65lb x 6


Face Pulls
50lb x 10
57.5lb 10
57.5lb x 8


Seated BB Press
85lb x 10
95lb x 10
95lb x 8


Pec Flys
25lb x 10
27.5lb x 10
27.5lb x 8


Cable Tricep Extension
60lb x 8
50lb x 10
50lb x 8


Thoughts

I tried an upper workout today but even that was tough. I had to be real careful even just moving DBs around and vertical pressing puts a lot of pressure on the low back as well. Arg.

IW

Thursday February 13th, 2014

BW: 198.0lb

Stretching & Posture Correction
"Tummy Vaccuum" - hold 10s/rest 10s x 12 (3 sets)
Lunge Hip Flexor Stretch- 3x45s each leg
Front Planks - 3x1min hold
Side Planks - 3 x 30s each side
Spinal Erector Stretch

Decline DB Bench
30lb x 8
45lb x 6

60lb x 12
70lb x 12
75lb x 12


Lat Pull Down
100lb x 12
120lb x 12
120lb x 10


DB Flat Bench
50lb x 12
60lb x 12
60lb x 10


Hammer Strength Row
2 plates x 12
2 plates x 12
2 plates x 10


BB Curls
65lb x 12
55lb x 10
45lb x 12


Thoughts

Even doing upper day seems to push my back a bit farther than it wants to go. I really want it to get better but I might have to completely back off to get there. arg

On the other hand, my upper workouts are going decent ...

IW