Look Ma, no legs!
Here is the new routine I will be following until I feel my back is ready to handle the work again:
Monday - Chest, Triceps
-Flat Bench 4x8
-Incline Bench 4x8
-Dips 4x8
-Cable Pushdowns 4x8
-Abs
Tuesday - Back, Biceps
-Chin ups 4x8
-Chest supported T-Bar rows 4x8
-Widegrip Lat pulldowns 4x8
-preacher curl 4x8
-Abs
Thursday - Shoulders, Chest
-Hammer Military press 4x8
-DB Lateral raises 4x8
-DB Shrugs 4x???
-Flat Bench 4x8
-Abs
Friday - Back, Biceps
-Chin ups 4x8
-DB Row 4x8
-Narrow Pulldowns 4x8
-hammer curls 4x8
-Abs
Going to be following a simple progression, if I succeed with the full reps on the last set of a given exercise, I will bump that weight by 2.5 lbs the next week. (linear progression)
Add Comment
Workout Log 12-31-2009
logWorkout 3 - Lower
Feeling good today, I think the back pain making me focus on form and depth will really help me long term.
Squats
- 135 x 15
- 135 x 15
- 185 x 10
- 225 x 6
- 225 x 6
- 245 x 5
- 245 x 6
- 185 x 15
- trying sumo stance
- 135 x 10
- 185 x 10
- 245 x 8
- 245 x 8
- switch to conventional, on a 4" block (deficit deadlift)
- 185 x 10
- 185 x 10
Add Comment
Workout Log 12-29-2009
logBack is feeling much better today. Always seems to loosen up after my first lower body workout of the week. Fighting my way through the high rep progression for bench and OHP, also going to start a simple progression for barbell rows I think.
Standing OHP
- 120 x 10
- 120 x 10
- 130 x 8
- 130 x 8
- 130 x 8
- 135 x 10
- 145 x 10
- 145 x 10
- 145 x 10
- 145 x 10
- 200 x 14 (should have had 15)
- 215 x 11 (should be 12)
- 215 x 11 (shoud be 12)
- 245 x 6
- I am just running out of gas so bad on bench. Much more conditioned for higher weights/lower reps.
Add Comment
Workout Log 12-28-2009: Ouch my back ver 100.231
log
Workout 1 - Lower
I am getting sick and tired of my back wimping out on me. I don't even know what I did over the weekend, but I was up all night with back spasms. So, in honor of my gimpy back I decided to go light and work on my form/depth. Got a comment from a personal trainer that I was squatting too deep, so I think I was hitting it just right.
Squat
- 135 x 12
- 135 x 12
- 185 x 8
- 185 x 10
- 185 x 10
- 225 x 5
- 225 x 5
- 225 x 6
Goodmornings
- 135 x 12
- 135 x 12
- 135 x 12
- 135 x 12
DB Straight leg Deadlifts
- 60's x 12
- 75's x 8
- 90's x 8
ABS~!!!@~@ (machine crunches and leg raises)
Add Comment
Back to Basics Phase Complete
ResultsI think I can safely say that the Back to Basics (heavy weight/low reps) has come to an end. All said and done, I think I am pretty pleased with the progression. It lasted around 7ish weeks and I got to add some pretty nice numbers to my big 3.
| Lift | Start | End |
|---|---|---|
| Bench | 295 | 330x2 |
| Deadlift | 315 | 405x1 |
| Squat | 315 | 360x1 |
I have already started my next progression for Bench and Overhead Press, which basically consists of the same workouts, but with much higher reps. I am hoping to work on my hypertrophy some, as well as bringing up my endurance a great deal. I will begin high rep squatting and moderate rep deadlifting after Christmas, hopefully my back will be ready by then.
Add Comment
Workout Log 12-17-2009
logI hate it when people are in my squat rack (had to do squats in the smith machine). ARGH!!! Not only that, but my back is still tweaked so I had to take it easy again, and no deadlifting again. :sadface:
Smith Squats
- 135 x 10
- 185 x 10
- 185 x 10
- 225 x 8
- 245 x 8
- 275 x 8
- 315 x 5
- 335 x 3 drop set to 225 x 8
- 45 x 15
- 95 x 15
- 135 x 12
- 135 x 12
- 135 x 12
- 450 x 12
- 450 x 12
- dropping weight and really stretching movement
- 315 x 12
- 315 x 12
- 180 x 12
- 200 x 12
Add Comment
Loading....