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Big_BK's training log

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Big_BK

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Since everyone else has a log on here and nobody seems to venture over to the ef blog site. I'll start posting my log here as well! Here is my most recent workout. If you wanna check out any previous training logs just go here: http://bigbk.efblogs.com/

2-23-09

Rack Pulls from the knee -

225lbs x8 double overhand
315lbs x6 double overhand Rehband belt from here on out
405lbs x6 reverse grip from here on out
495lbs x6
585lbs x3 belt added
670lbs x3 Used straps on this set
740lbs x0 Thing didn’t even budge, i was so fried i was shaking at this point probably shouldn’t even have attempted it.

Grip was not all there today but i lost some weight due to crappy eating so that might be why.

Cleans -

135lbs x4, stopped after this i was way to fried from the rack pulls

Wide grip pulldowns -

180lbs x8, x8
210lbs x8
225lbs x6

Seated DB Shrugs -

80lbs x8, x8
100lbs x8, x8, x10

I took it easy on pretty much everything else after the rack pulls they took everything out of me. Didn’t realize how many sets i did!!! I wanted to take it easy on cleans because of my knee and i had NO knee pain at all today so i am pumped!
 
nice BK, ill be watching
 
Today was good until i got done with shoulders. My stomach is acting up again, i don't know if i reopened the tear in had in there before or the hernia but it is doing the same shit it was before when i happened the first time. I'm religiously taking my priolsec now and praying it fixes it. I'm burning what little fat i had and losing some weight from the lack of eating, not what i want to be happening, if i can actually start eating like i used to be able to i can get to 230 in absolutely no time but this stomach thing is keeping me stuck around 210lbs.:mad:

Seated DB Shoulder Press -

50lbs x10
70lbs x8
80lbs x8
90lbs x6
100lbs x5 with a spotter, little help given

BB Tricep extensions -

105lbs x5 seated, x5 standing
125lbs x5 standing
145lbs x3 no idea what the hell happened, i lost all my strength, could not tighten my core and my stomach was just fucked at this point, im guessing from tightening up so much on the shoulder press.

DB Skull Crushers -

30lbs x10
40lbs x4, x4
30lbs x6, x3

Preacher curls -

90lbs x6, x6, x6, reverse curl x5

I was feeling like crap at this point, didnt really want to even be at the gym at this point so i did something manageable.

So much for a heavy pressing day :(
 
Big BK why do you do the rack pull as opposed to dead lifts?
 
Damn BK those are some strong seated DB presses. I have a tough time getting the 80's up and by the time I get them up I'm too taxed to press many reps. I'm a lot stronger standing with a barbell. That has been my "money" upper body exercise for the last few months.
 
Shit bro yeh I just noticed them db presses holy shit u got twice the weight of my presses today in each hand!!!
 
ExtraMile - I am 20 now, turned 20 at the end of december.

4T - i did rack pulls this week because i have been doing alot of defecit work and my lower back has been taking a beating so i wanted to hit upper back before i pull from the floor again just to give it a little bit of a break. Plus in strongman most pulls are slightly higher then a conventional deadlift so it has to do with that to. I will probably pull from the floor next week or the week after.

SL - yeah i surprised myself today bro. Last time i did seated db presses i had a hard time doing 80 for like 1-3 reps. Getting them up is the pain in the ass part. What i do is sit down, bend over and grab them on the floor then sit up while curling them and whip them up but with the 100's i had to have someone push my elbows up on the first rep just to get them up and over my head. You could have someone pass them off to you with your hands already at your shoulders too, either way it is no easy task. I probably had more reps/weight in me if i actually was able to eat the past few days. I just wanted to do something seated this week to let me knee rest some more, its pretty much healed up i just wanna be positive before i start trying to set records on overhead that i don't re tear the tendon.
 
ExtraMile said:
Shit bro yeh I just noticed them db presses holy shit u got twice the weight of my presses today in each hand!!!
Click to expand...

Seems like alot but it is really not, pressing is my weakest area but i am finally working on it.
 
bk bro, this may seem like an odd question, but how do you sleep? on your stomach, shoulders, back, or side? i tend to sleep on my shoulders and this messes up the joints. trying to fix that now.
 
iggy said:
bk bro, this may seem like an odd question, but how do you sleep? on your stomach, shoulders, back, or side? i tend to sleep on my shoulders and this messes up the joints. trying to fix that now.
Click to expand...

Honestly i get up all the time and am constantly switching from side to side because my arms will fall asleep. Even my chiropractor said i shouldn't sleep in one position all night or it will just mess my back up more. I usually sleep on my side then ill wake up with a numb arm or close to it then roll over... sucks but its all part of the game i guess.
 
franco slept totally weird. i wish i could sleep like him. dude was also a chiropractor. he would sleep laying on his back with his head on a pillow and his elbows on the bed and arms facing up. had one of the best backs bodybuilding has ever seen though.
 
Big_BK said:
Honestly i get up all the time and am constantly switching from side to side because my arms will fall asleep. Even my chiropractor said i shouldn't sleep in one position all night or it will just mess my back up more. I usually sleep on my side then ill wake up with a numb arm or close to it then roll over... sucks but its all part of the game i guess.
Click to expand...

Same shit happens to me, my arms get numb during sleep. Today I woke up with my left shoulder kinda stiff too, WTF.
 
my hands always get numb. try and fix that with the way i sleep now. how many hrs do you get a night bk? do you supplement with anything like melatonin?
 
I try and get 8hrs each night but i also take 1-2 around 1-2hr. naps most days as well.
 
Great rack pulls. I think you may have gotten closer to that 760 if your progression was a little slower. Maybe at 495 dropped the reps to 3, and each set threw a 25 on each side before the wheel, and then for the last 2-3 sets gone for 2x.

B-
 
Had one of those crap days today. Didn't sleep good last night and my knee is bothering me again, why i don't know but it is.

Back Squats -

bar - 10, front squat x10 just bar

135lbs x10, 10
225lbs x10, x1 knee felt dodgy and ijust wasnt in the mood to push it today so stopped, slammed some shit in anger and did abs. The rest of the workout sucked, not even worth posting.
 
Big_BK said:
Had one of those crap days today. Didn't sleep good last night and my knee is bothering me again, why i don't know but it is.

Back Squats -

bar - 10, front squat x10 just bar

135lbs x10, 10
225lbs x10, x1 knee felt dodgy and ijust wasnt in the mood to push it today so stopped, slammed some shit in anger and did abs. The rest of the workout sucked, not even worth posting.
Click to expand...

ya have good days and ya have bad ones.. Tomorrow is a day away lol
 
Yeah im just gonna pig out and load on carbs and hope for the best when i have event training on sunday.
 
VERY happy with todays training day. Knee is pretty sore but i hit pr's on everything so i can't complain. I think im just gonna have to get used to the pain for a while and keep taking it easy until the fucking thing heals.

Log press -

empty (90lbs i think) x 5 or 6 reps
180lbs x a few
230lbs x1 YouTube - 230lbs log press (kinda a pr)
Big pr from my last one.

Farmers -
110lbs x 60' turns at 30'
200lbs x 60' same
250lbs x 60'
270lbs x 60' YouTube - 270lb? farmers 60'
I forget the exact weight but there are 6 45lb plates on each handle which is 270 alone and i think the handle were like 15-20lbs so its around 290lbs. I'll have to get confirmation on the weight.
335lbs x 30' YouTube - 335lb farmers 30'

Yoke -

Worked my way up to around 560 i think for 30ft, all the runs before that were 60' with a drop or turn at 30'. All done beltless though. Stopped there because my knee was getting pretty sore and i didn't wanna push especially on yoke.
 
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I don't do any direct grip training really, just try and avoid straps as much as possible.
 
I do but it is only once a week, i don't really do anything in the gym like plate pinches, grip exercises, etc. All my grip training is functional i guess you could say.
 
Ah ok yeah I get you. Romanians and hang cleans burn my forearms out on the first set, leaving straps out makes such a differance which is what Iv started doing, I hope my grip catches up...

Have u ever used the CoC Grippers?
 
Sick log press bro. I bet the hammer grip makes that a lot harder than a regular BB push press.
 
ExtraMile said:
Ah ok yeah I get you. Romanians and hang cleans burn my forearms out on the first set, leaving straps out makes such a differance which is what Iv started doing, I hope my grip catches up...

Have u ever used the CoC Grippers?
Click to expand...

The guy i train with has the T-3, the t is a joke, 1 is pretty easy to but the 2 i still cant close all the way. Havent tried the 3 yet.
 
I don't know how much use it will be. The number 2 is roughly 200lbs of resistance or so it says i can't close that fucking thing but i can hold close to 800lbs in my hands.
 
Well on my 2nd set of romanian deads where the bar doesnt touch the floor I have trouble holding onto fuckin 135lbs so I dont know if Ill even close a 60lb'er. Iv got some cheap light ones I got ages ago from a sport shop and I can close them for 110+ reps in my right hand but I cant remember the poundage on them...
 
Grip takes a long time to get strong bro. All the guys i train with say im a freak because their grip was not even that strong when they were my age. They said it took a long time for their grip to get good.
 
I am finding out the grippers dont have much to do with actual grip strength if you know what i mean. I still have trouble with 650-700 with chalk, but i can close a number 2 easily for double digit reps and im within 1/4" on the #3.
 
Yeah but I guess I just want a crushing grip lol, maybe I should just carry on doing one arm bb bar hold and farmers and do it like that...
 
Good day today. I have been icing my knee and its helping tremendously. Still took it easy on overhead today but i still managed a PR. Had to milk it on biceps today due to a strain.

Standing BB Mil. Press -

95lbs x8
135lbs x8
165lbs x6
185lbs x3
205lbs x1 push press with belt
225lbs x1 push press with belt, failed on first attempt because i was afraid to use leg drive, dipped a little more on 2nd one and got it easily.

Standing BB Tri Extensions -

95lbs x6
115lbs x6
135lbs x6 with leg drive
165lbs x4 with leg drive

DB Skull Crushers -

30lbs x10
35lbs x8
40lbs x5, x6

V Bar Pushdowns -

100lbs x8
120lbs x6
110lbs x6

Reverse curl on seated preacher bench (ez bar) -

75lbs x6 4 sets
 
I like to see all the standing work you do. It really is very effective to core strength to get off seats and benches when possible.

B-
 
I wish i had been doing more of it. My core strength is going thru the roof which in turn is making all my other lifts go WAY the fuck up.
 
Big_BK said:
I wish i had been doing more of it. My core strength is going thru the roof which in turn is making all my other lifts go WAY the fuck up.
Click to expand...

thats what im talking about bro
 
Ok friday i had a decent day. My bi is still sore but i can train through it, should be fine by next week. I was a little low on energy this workout because i have had some late days this night but i still hit some PR's so i can't complain. This is going from memory since i can't find my log, ill update it when i find the paper if i missed anything.

Cleans -

135lbs x5
Lower back got REALLY tight after this, no idea why but i stopped because i wanted to pull a PR on deads.

Deads from the floor -

225lbs x5 back pummmmmmped up, hurt like a mother!
315lbs x3
405lbs x1 belt added
500lbs x1
555lbs x1 FINALLY GOT A DAMN PR!!!! I think i have alot more in me though, my lower back was fried an you will see in the video once the bar broke my knees the weight FLEW up, felt like i didn't even have anything in my hands. I really gotta get a plan of attack to get my deadlift up because i can easily be pulling 600 right now, rack pulls i am getting near 800lbs so the top of the lift is my strongest part, if i can just get the weight off the floor, it will go up.

VIDEO OF 555DL --> YouTube - 555lb Deadlift 3 6 09

My back was trash after the deadlifts so pullovers were out of the question until the pumps subsided. I decided to do some wide grip pulldowns but i didn't like the machines at my new gym so i opted for some pullups.

Wide grip chins -

BW x6, x8

Hammer Strength ISO High row machine -

140lbs x8
180lbs x8
230lbs x8
270lbs x8 cheated a little on the last few reps

BB Power Shrugs -

225lbs x8 strict
315lbs x8 strict
405lbs x8 power
500lbs x6 power

Back was killing on these even with a belt so didn't go too high with the weight.

On another note my knee is feeling dramatically better, i think Sunday i can actually push a little and put up some even better PR's on events and hopefully do stones since i haven't touched one for quite a while now. It's like riding a bike though, should come right back to me.
 
Again, the video angle is really probably wrong for me to make this statement, but Im guessing that if you moved the bar more inline with the very bottom of your scapulas (meaning your head would closer to the camera in that shot), and you got your chest a little higher up before the pull you could easily get 20 more lbs just from that. The key would be not letting you hips drop any further.

How tall are you? In the vid you seem a little long legged, is that true? What is your squat PR vs your DL RP

Great work on that pull though! I love it when people pull. I think it is more exciting to watch than the squat.

B-
 
I am kinda tall, 6' with long limbs. My DL max is now 555 and my squat max is 570 but thats with knee wraps.
 
Of course i forget my camera on possibly THE SICKEST workout i have ever had. Started out crappy because i was tired as hell from the daylight savings but after log press things turned WAY around. Many new PR's today.

Log Press -

Log x 5
180 x 3
200 x 2
230 x 2 failures, was not feeling it and still half asleep at this point

Farmers -

110lbs x 60ft turn at 30'
200lbs x 60ft turn at 30'
250lbs x 60ft turn at 30'
290lbs x 60ft turn at 30'
335lbs x 30ft
These were all done beltless, rehband belt only. My grip wasn't even giving out it was the rest of my body! The rest of the guys threw on 370 but i wanted to save some energy for later.

Tire -
750lbs i think? x8 flips

Stones -

180lbs x3 to 52" i think, it was 50 something i have to get confirmation i think 52 or 54.
155lbs x1 to 60" Flew up, i just wanted to try a light stone first since i have never done a high box and haven't touched a stone for months.
180lbs x1 to 60"
220lbs x1 to 60"
240lbs x1 to 60"
250lbs x1 to 60"
350lbs x0 to low box (50 something inches) i was sooooo close. If i kept my head up i would have been able to get it on the lip and fight it but i couldnt complain, i was pretty happy considering all the PR's i hit and going in not expecting to do anything because i was so tired. Time for some carbs and bed!
 
Do you always do event training on Sundays?

Didja make your own stones - or are you using something else?

You sure are knocking out the PRs! Great work!

B-
 
Yeah i train with a group of guys and sunday is when they train. He made all the stones himself with molds and whatnot. Thanks for stopping by bro. You should get a log on here to.
 
Well done bro!

Yeah bblazer start a log, all the cool guys have one, it's the new trend on EF :supercool
 
bblazer said:
Again, the video angle is really probably wrong for me to make this statement, but Im guessing that if you moved the bar more inline with the very bottom of your scapulas (meaning your head would closer to the camera in that shot), and you got your chest a little higher up before the pull you could easily get 20 more lbs just from that. The key would be not letting you hips drop any further.

How tall are you? In the vid you seem a little long legged, is that true? What is your squat PR vs your DL RP

Great work on that pull though! I love it when people pull. I think it is more exciting to watch than the squat.

B-
Click to expand...

Ok i think what your trying to say is i need to get closer to the bar? I have had this problem in the past where i pull the bar too far out in front of me, i think its time to reopen the shin scars from deadlifting if i wanna hit some PR's.
 
Big_BK said:
Ok i think what your trying to say is i need to get closer to the bar? I have had this problem in the past where i pull the bar too far out in front of me, i think its time to reopen the shin scars from deadlifting if i wanna hit some PR's.
Click to expand...

No, I think you are close enough to your shins. What I am talking about is having your body further over the bar so that you have to reach back with your hands to grab it. If you looked at it from the side, the bar would be over the middle of your feet (which is about the very front of your ankle), and your arms would be angled back from your shoulders about 10-15 degrees to grab the bar (assuming that your arms pointed straight down from your shoulders is 0 degrees).

This would move your upper body further forward, and (again from a side view) you should be able to draw a perfectly vertical line from the bar to just below (maybe 1-2") the bottom of your shoulder blades.

When you pull then, the net effect is that the bar will never move from the center of your feet, creating a kinetic chain that will begin at the floor and go up through your whole body.

Does that make any sense? Rippetoe has a great line drawing explaining it very simply.

B-
 
I'll have to play around this week and see if i can replicate what you are talking about. Form usually goes out the window on max attempts tho...
 
you will know what bblazer means when you can do it, it makes it so much smooth when you get there.
 
Ok just took a look, i think what i need to do if im not doing it already is make sure my upper back is already tight before i start the pull. Looking at my video i think thats EXACTLY what i need to fix, my upper back is rounded way to early... This week is my lighter deload week so i won't really be able to tell if it works but will let you know next week guys!
 
Now that i look at some of my farmers videos where the pick is much easier for me its because my back is already tight unlike in the DL video where i have to get so low to the bar. Just gotta work on it i guess, maybe try a wider grip.
 
Not really i pulled sumo a few times for the hell of it and it was pretty close to my max at the time.
 
Well, my lower back is again, like a piece of steel so i will be taking the rest of the week off and hopefully taking a trip to the chiropractor. It is my own fault for over doing it again on core work so i guess i need to come up with a plan to avoid the over training of my core.

1 set front squats empty bar
1 set back squats empty bar
back was already locking up from just this!

Leg Extentions -

60lbs x 20 4 sets these are more of a rehab thing for my knee to balance out my inner/outer sweep. My feet were both pointed outward to an extreme to put all the focus on my inner thigh, didnt feel it in my knees at all really.

DB Side bends -

50lbs x 8 3 sets
felt this more in my lower back then anywhere else

Seated Calf Raises -

45lbs x 8 4 sets
 
Have you tried rollers on your back.

I have a bunch of them. When I am really locked up tight, I take the 6" dense foam one and put it at the top of my ass crack. The other is 8" and has a 3/8" foam pad around a piece of PVC. This one goes anywhere from the small of my back to the top of my shoulder blades depending on where I need the work. I just then lay on the floor on the rollers with my arms crossed over my chest. Then using my meet I roll back and forth about 6-8" until the muscles start to break down.

It works wonders.

B-
 
Havent tried a roller yet although most of the guys i train with use them. Just been trying the heating pad. Where can i pick up a roller, dicks or another sporting goods store?
 
bblazer said:
Have you tried rollers on your back.

I have a bunch of them. When I am really locked up tight, I take the 6" dense foam one and put it at the top of my ass crack. The other is 8" and has a 3/8" foam pad around a piece of PVC. This one goes anywhere from the small of my back to the top of my shoulder blades depending on where I need the work. I just then lay on the floor on the rollers with my arms crossed over my chest. Then using my meet I roll back and forth about 6-8" until the muscles start to break down.

It works wonders.

B-
Click to expand...

Yes this is true it really works.

Also taking swimming lessons helps tremendously with lower back tightness, well not just lower back but overall, increases appetite too and will add size gains on it's own. If I only had a decent pool nearby...
 
SaiBoT said:
Yes this is true it really works.

Also taking swimming lessons helps tremendously with lower back tightness, well not just lower back but overall, increases appetite too and will add size gains on it's own. If I only had a decent pool nearby...
Click to expand...

My chiropractor actually recommended swimming to.
 
I also hang on an inversion table.

That works great for low back, but the higher up you get (nearer to your head) the less pulling force there is on the spine and muscles.

That is unless your head weighs 75-100 lbs.

But then you have other problems than your back.

B-
 
LOL yet another device ive been suggested to get! Two guys i train with have them at their homes and said they use them 1-2 times a week and it works great on lower back tightness. I need to just stop being lazy and get something already!
 
Fall off your damn wallet, take the 4 double keyed locks off it, bust out the dinero and get more gear!

Training gear I mean of course....

B-
 
Hehe, i want so much shit but im a bastard and won't buy it! I just bought a foam roller from EFS the black one. I wanna get around to getting a DL and squat suit as well.
 
Is it that big fat short one? I use that on my side hitting my lats from just below my armpit to just above it. You'll find a spot in there that will make you cry like a girl that just got her candy stolen.

Feels great.

B-
 
Yeah its the big black one but the shorter model, i asked over on marunde which one to get and everyone said the shorter one because the long one is a pain in the ass to use and the extra part just gets in the way. (god that sounded so bad.... )
 
Back is doing a little better. My lower back is loosened up alot better but i need some major deep tissue on my traps done. Gonna workout monday probably do overhead, weight will depend on how bad my back locks up if at all.
 
Oh my god goes that foam roller work wonders! Loosened my back up pretty good, there's just one knot in left trap i cant get out i'm gonna have to see the chiro tomorrow to get aligned and have him dig it out with the metal blade he uses. Today was pretty good, wasn't any good for reps on pressing but after a few sets i hit a PR.

BB Mil./Push Press -

135lbs x8 strict mil.
185lbs x3 strict 5 w leg drive
205lbs x4 push press
225lbs x3 push press
250lbs x2 fails, very close but couldn't quite get there.

Standing BB Tri Extensions -

95lbs x 8 strict
115lbs x 6 strict
155lbs x 6 leg drive
185lbs x 0 was fried by this point

DB Skull crushers -

35lbs x8 like cake
45lbs x8 easy again, wtf!
55lbs x8 had some help on these
Very strong on these today, no idea why maybe because i actually had a spot today.

Ez Bar Preacher Curls -

80lbs x6
100lbs x6
115lbs x6 stopped here since there were no bigger pre loaded ez bars.

Then i did some foam roller on my back, cracked the hell out of it by still couldn't get at my trap so i'm gonna try and get to the chiro tomorrow and have him deal with it.
 
haha i am, i gotta throw at least one bicep exercise in there. Bi's get hit pretty hard on my back day but my arms have always been behind so im trying to just throw in a little extra work for them so they grow. Seems to be working so far.
 
and i am blessed with both while still eating fast food almost everyday! haha I'm not rly worried about what others like, im doing this for what i like to see.
 
Damn Im blessed with a good mind-muscle connection with my back (if that is a blessing)... do chicks dig a thick back?
 
not to sure on that but they sure do love a nice ass, there just like guys, lol.
 
Light back work today. Had next to no energy since i was out golfing with my dad all day since i told him i would spend a day with him over my break and it took alot more out of me then i thought. Plus i wanted to go easy on back since i just had it worked on by the chiro. Just a little stiffness gonna keep using the roller seems to be helping alot.

Cleans -

60kg - 5 reps
70kg - 5 reps
90kg - 3 reps
100kg - 1 rep
120kg - fail

Hammer strength row machine -

1 plate 10 reps for a few sets

wide grip pulldowns -

180lbs x6 for a few sets

That was it, was tired and had a headache and just wanted to go eat and sleep.
 
I'm glad the rollers are working for you.

YouTube is full of some great videos showing a gazillion ways to use them.

I especially like watching my wife work out her sore groin muscles with the roller ;)

B-
 
bblazer said:
I'm glad the rollers are working for you.

YouTube is full of some great videos showing a gayzillion ways to use them.

I especially like watching my wife work out her sore groin muscles with the roller ;)

B-
Click to expand...

There I fixed it for you :rainbow:

Ps: I wouldn't dare to comment on your wife's sore groin :biggrin:
 
BK bro, your not going to believe me, but yesterday i had a dream me and you were posing off back shots onto the audience as the last two finalists in the mr. olympia comp. it woke up and was like, "wtf". but my back in my dream was as big as francos. t'was the first bodybuilding dream i ever had. lol
 
bblazer said:
I'm glad the rollers are working for you.

YouTube is full of some great videos showing a gazillion ways to use them.

I especially like watching my wife work out her sore groin muscles with the roller ;)

B-
Click to expand...

Damn I didnt know I worked her that hard ;) :biggrin:
 
You guys crack me up. My upper back is getting even bigger now, my traps are starting to get pretty big again! Hopefully i have some good pics for the contest!
 
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They are a decent size i think they just have good shape and insertion which makes them look bigger then they really are. I do have the genetics for it tho, my dad has huge calves, i always make fun of him and tell him his calves are bigger then his fucking quads, haha.
 
bblazer said:
Thanks.

Now I'm going to have to come to your bar with about 4 dozen of my gay friends. Where is it exactly?:chomp:

B-
Click to expand...


Adega Lounge, 132 Ferry St 07105 Newark NJ :lil k:

Ps: Don't send me broken-ass bitches, only the wealthy and classy ones :rainbow:
 
Today was a good day considering i haven't done legs in ages. Very happy my knee is healed up and i can squat again. I'm still gonna take it easy on leg days and stay away from the leg press. My leg days will probably only consist of squats for a while until my legs even back out. My leg that has the knee injury is wayyyy more sore then the other because the muscles are finally doing their job instead of trying to divert the stress away from my tendon.

Front Squats -

135lbs x6
225lbs x6
315lbs x2 back started to hurt so i stopped, wanted to do 3

Back Squats -
315lbs x1
405lbs x1
495lbs x1

All were nice and deep with pretty much no struggle. My form felt perfect or maybe its the fact that i have taken such a long break my legs were finally able to heal up 100%. Gonna get real serious monday and start dialing in diet and my workouts since my comp is only a month away.
 
Took it easy today, back is still sore all up my left side, erector and trap are sore and tight.

Log Press -

empty 95lbs - 5 reps
185lbs - 3 reps, 3 reps
200lbs - 3 reps

Farmers -

110lbs - 120' turns at 30'
160lbs - 60'
200lbs - 60'
250lbs - 60'

Yoke -
bunch of light 30' runs then stopped at 480 2x 30'runs.
 
My back severely limited my workout yesterday. Trap locked up tight and i couldnt press worth a shit.

BB Mil Press -

135lbs x6
155lbs x6
175lbs x2 with leg drive. weight wasnt heavy my arms just would not work

Seated DB Shoulder Press -

65lbs x6
75lbs x6
trap was limiting my left arm big time so stopped.

Seated BB Tri extensions -

85lbs x10 4 sets

CG Bench -

135lbs x5
185lbs x3
woulda did more but tris were fried and i needed a spotter to unrack the bar

Seated Preacher Curls -

85lbs x6 way to light
110lbs x a few the bar kept hitting the fucking rack so i got pissed off and slammed it down and did some seated db curls with 50lb dbs.

Back feels alot better today.
 
We've got to figure out a way to take your back out of the equation. It seems to really be getting in the way of your progress.

Have you thought about getting a rub down with some hot pink or something like that?

B-
 
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