A790's Training Log

[~Leah~]

Good work buddy keep it up!

[A790]

Originally posted by ~Leah~
Good work buddy keep it up!

Biked 11km again yesterday!

[A790]

Originally posted by A790



Biked 11km again yesterday!

This.

[A790]

New routine today at the gym.

Barbell military press:
3x8 (85, 85, 85)

Bent row:
3x8 (135, 135, 135)

Squat (_YAY FUCK YEA SQUATS_):
3x8 (135, 185, 185)

**No back pain YET... will see how I feel tomorrow)

Iron cross:
2x4 w/ 5 second hold (15, 20/arm)

Front dumbell raise:
2x4 w/ 5 second hold (15, 20/arm)

Hammer curls:
2x8 (35, 40/arm)

Feeling solid. Tomorrow is a new day!

[Darkane]

Looking good my friend. Keep your shoulders pulled back during squats and arch your back EXTRA hard.

I'm just getting back into Deadlift variation exercises myself!

Feels good.

Still can't back squat well, but Front Squats, Romanian deads, and lunges seems to be hitting the legs and working the back just enough to keep it pain free and not disrupt the limited Mobility I got hah.

FOAM ROLL!! Take 15g fish oil daily.

That is all

[A790]

Originally posted by Darkane
Looking good my friend. Keep your shoulders pulled back during squats and arch your back EXTRA hard.

I'm just getting back into Deadlift variation exercises myself!

Feels good.

Still can't back squat well, but Front Squats, Romanian deads, and lunges seems to be hitting the legs and working the back just enough to keep it pain free and not disrupt the limited Mobility I got hah.

FOAM ROLL!! Take 15g fish oil daily.

That is all

Foam roll FTW. Been stretching every day as well. I was supposed to do romanian deads yesterday but I was still afraid of further injury. Maybe next week.

How's your back champion?

Just got back from the gym:

Incline bench:
3x6 (165, 175, 185)

Pull ups:
3x4 (BW)

Dumbell Squat:
3x10 (55/arm, 55, 55)

Dumbell raise:
3x10 (20/arm, 20, 20)

Hanging leg raise:
3x10 (BW)

[Darkane]

Originally posted by A790

Foam roll FTW. Been stretching every day as well. I was supposed to do romanian deads yesterday but I was still afraid of further injury. Maybe next week.

How's your back champion?

My back isn't 'bad' right now actually. It can get tender slightly after a training session but not bad.

If your balance is good, try one-legged Dumbbell Romanian deads. You can work each side as heavy as possible and have little strain on the back.

I've been stretching and doing Dynamic drills like crazy for my hips, hams and back. So far so good. Injury and relatively pain free since Jan/Feb.

You also might want to look into a Curcumin supplement Like Biotests. It works actually lol. I'd rather put a spice into my body then Aleve or Advil.

I mean it doesn't work as good, but there's a difference.

All the EliteFTS guys use Curcumin to numb the pain during heavy sessions. But they're animals and train through injuries if they can. Anything to move more weight hah

[A790]

I AM FUCKING HERACLES!

... or at least, if I was lifting more weight I'd say that. However, I'm starting to lean out nicely. I leave for the Dominican on Oct 9, so it's important that I'm a hot piece of meat before I go. Looks like it may well be accomplished

So, gym today:

Standing military press:
3x8 (90, 90, 90)
+5lbs

Bent row:
3x8 (140, 140, 140)
+5lbs

Dips:
2x10 (BW)

Upright row:
2x8 (80, 80)

Normally I would have done barbell squats today as well, but to be honest, my legs are still sore from the last time! Monday... monday!

[A790]

I AM ALL THAT IS MAN!

GYM TODAY. I FUCKING OWNED THAT SHIT LIKE IT WAS MY JOB.

Incline bench:
3x6 (170, 185, 190)
+5lbs

Chin ups:
3x6 (BW)

Dumbell raise:
3x10 (20, 20, 20)

Standing lat flies:
3x6 (20, 20, 20)

One arm isolation curl:
2x8 (40, 40)

Hammer curl:
2x4 (45, 45)

Doing squats Monday.

HOW DO I GET RID OF THIS EFFIN STOMACH FAT? BAH!

[A790]

Cardio circuit today!

5 min treadmill (moderate intensity)
5 min rowing machine (high intensity)
5 min treadmill (moderate/high intensity)
5 min bike (low/moderate intensity)

Some misc. core work.

[A790]

Weighed in today at 211lbs carb'd up (four slices of pizza last night at like 12 haha)

Barbell military press:
3x8 (95, 95, 95)
+5lbs

Squat:
3x8 (185, 190, 190)
+5lbs

Bent row:
3x8 (145, 145, 145)
+5lbs

Dips:
2x10 (BW)

Upright row:
2x8 (90, 90)
+10lbs

Every lift went up, feeling good.

[Unknown303]

Not sure if you ever mentioned but how tall are you?

[A790]

Originally posted by Unknown303
Not sure if you ever mentioned but how tall are you?

6'2". Why?

[Unknown303]

Originally posted by A790

6'2". Why?

Just wanted a height to relate the weigh in to I guess.

[A790]

Originally posted by Unknown303


Just wanted a height to relate the weigh in to I guess.

Fair enough.

I'm pretty lean, save for a bit of stomach fat. This shit is a bitch to get rid of.

[Unknown303]

Originally posted by A790

Fair enough.

I'm pretty lean, save for a bit of stomach fat. This shit is a bitch to get rid of.

Tell me about it. I'm 6'2" and 205 right now. Still trying to beat the gut fat battle. But I've been slacking and haven't went to the gym for a while.

[Darkane]

A790, I thought you'd like to read this post. It's one of the more respected members of T-Nation.

Dude is a former NFL'er, Drug free and fucking awesome.

Taken From: http://tnation.t-nation.com/free_onl...67540-hf.hydra

I actually started having "back problems" when I was 17. They were diagnosed as bulging discs, not herniations, big difference. Bulging discs you can sometimes fix with physical therapy, limiting spinal column loading exercises (such as squats), and increasing your overall core strength (movements focused on stabilization and anti-rotation...NOT spinal flexion, which most people think of when it comes to core training), and of course focusing on posterior chain work.

I just worked through the discomfort for the next few years, modifying things at certain times, but I did notice during my college playing days, that as soon as I stopped doing squats and cleans for an extended period of time, my back actually got worse. At the time, it made no sense, but now it does.


I had to stop squatting for a while after the surgery to fix the herniations. I switched to a lot more unilateral based exercises, as well as continuing to do anterior and posterior core strength and mobility work.

Once deadlifts (didn't really start doing them until about a year and a half ago), good mornings, and BB push presses became staples in my overall programming, my back has never been better. It still gives me trouble sometimes, but comes with the territory of pounding the weights day after day. I used to get shooting pains and numbness in my legs, which has decreased dramatically.

The knee injury I had after the back issues, forced me to focus on my squatting technique even more. Now I'm able to push some decent weight, but with excellent technique.

I also do a lot of front squats these days.....takes a lot of stress of the low back, and if you're a taller lifter (or just have long legs), you should be doing these, plus a lot of single leg work.

So, if you don't know how to front squat, learn. Add in some single leg work, and don't neglect your posterior chain.

Reverse Hypers and glute ham raises are excellent choices to address the posterior chain WITHOUT loading the spine.

If you don't have access to either of these. Loaded BB hip extensions on the floor can work (can also be done between two benches with a DB across your hips)

You basically lay down on the floor with a loaded BB across your hips.....with your feet flat on the floor, extend and raise your hips as high as possible (pressure mostly through the heels), and squeeze the hell out of your glutes and low back at the top. You'll balance the bar with your one hand outside each hip.

You don't have to use a lot of weight when you first learn this movement (you don't want to), but you'll be able to add weight quickly as you learn the movement and gain confidence while doing it.

There are a ton of other things to consider when it comes to working with and around low back issues, but those are a couple things that have helped me. Good luck and don't get lazy about it. Ask any long time lifter with back issues, they're no fun later in life.

[A790]

Thanks for the article Darkane. I'm going to work some of those exercises into my next refresh.

Here's the gym tally for today:

Incline Bench:
3x6 (175, 195, 195)
+5lbs

Pull ups:
3x5 (BW)
+1 rep per set

Dumbell Squat:
3x10 (60/arm, 60, 60)
+5lbs/arm

Dumbell raise:
3x10 (25, 25, 25)
+5lbs

Standing lat flies:
3x6 (25, 25, 25)
+5lbs

Bicep isolation curl:
2x8 (40, 40)

Hammer curl:
2x4 (45, 45)

Growth on most lifts. Form is good. Feeling good. Stomach fat still around. Annoyedface.

[A790]

Gym today:

Barbell military press:
3x8 (95, 95, 95)

Barbell squat:
3x8 (185, 190, 190)

Bent row:
3x8 (145, 145, 145)

Dips:
2x10 (BW)

Hanging leg raise:
4x8 (BW)

Upright row:
2x8 (90, 90)

[A790]

Gym today:

Incline Bench:
3x6 (175, 195, 195)

Pull ups:
3x5 (BW)

Dumbell Squat:
3x10 (60/arm, 60, 60)

Dumbell raise:
3x10 (25, 25, 25)

Standing lat flies:
3x6 (25, 25, 25)

Bicep isolation curl:
2x8 (40, 40)

Hammer curl:
2x4 (45, 45)

Tomorrow is a cardio circuit. Should be fun