NN's killing it, Log

[JDid23]

we all have our bad days man.. Your lifts have shot up though, so keep up the good work!

 

[NewestNoobie]

Thanx dude

 

[NewestNoobie]

Shoulders are still being tempermental. I honestly dont know what to do. The back pumps are starting to become too much to work through so I switched from Power Clean to Barbell Rows, even then the pumps were bad. Im debating switching this part of the routine for Dumbell rows. Thoughts?

Squats
95 KG 3 sets x 5 reps

Bent over rows
70kg 3 sets of 5 reps

Overhead press
40g 5 set of 3 reps

Chin ups
BW + 12kg 2 sets of 8 reps

Cable twists
10th plate 2 sets of 15 eachside

 

[NewestNoobie]

Looks like Imma be on machines for the next few weeks. No squats, deadlifts, overhead presses, powercleans, crunches ect. I was doing squats, chest out and head up with an arch tothe back (asif ur getting reemed from behind), I was sure I had good form never had a problem with my back before from squats, but something must of been wrong cause half way through the second set I felt I sharp pain run up myback and then my legs gave out. I tried reseting the weight but the minute I put the back back onto my traps my lower back was in agony. Obv I skipped the deadlifts, but even during crunches my back was in pain, I got 3 off then just bailed.

Squat

97.5kg 1 set of 5 reps and 1 set of 3 reps

Bench

65kg 3 sets of 5 reps

Dips

BW+ 13kg 2 sets of 8 reps

Stay tuned...

 

[Tblock1]

Looks like Imma be on machines for the next few weeks. No squats, deadlifts, overhead presses, powercleans, crunches ect. I was doing squats, chest out and head up with an arch tothe back (asif ur getting reemed from behind), I was sure I had good form never had a problem with my back before from squats, but something must of been wrong cause half way through the second set I felt I sharp pain run up myback and then my legs gave out. I tried reseting the weight but the minute I put the back back onto my traps my lower back was in agony. Obv I skipped the deadlifts, but even during crunches my back was in pain, I got 3 off then just bailed.

Squat

97.5kg 1 set of 5 reps and 1 set of 3 reps

Bench

65kg 3 sets of 5 reps

Dips

BW+ 13kg 2 sets of 8 reps

Stay tuned...

damn dude Get well soon

 

[NewestNoobie]

damn dude Get well soon

Cheers innit. Ive altered my routine to remove any strain for the lower back for a few weeks, ill test my back with low weight good mornings, if that goes okay Ill jump back onto squats and deadlifts, Im thinking it was the powercleans that did my back in cause there the ones Im least sure about as far as form goes.

BTW, that Bench should say 75 not 65

Earlier this week;

Shoulder press

42KG 3 sets of 5 reps

DB Row

30KG 3 sets of 5 reps < I reckon I could of hit 35kg but I didnt want to push my luck with the lowerback, tightening my core was still painful at this point so I was just happy to be able to lift anything. Addiction to working out FTMFW!!!!

Chin Ups

BW 2 sets of 8 reps

As I said the core was iffy so I passed on the leg press (which Ill be subbing squats for until further notice) and abs. Probably should have tried lunges at least but I didnt, oh well moving on....

Yesterday;

Leg press

160KG 3 sets of 5 reps

Bench

77.5KG 3 sets of 5 reps

Dips

BW + 14KG 2 sets of 8 reps

Crunch Machine

60KG 2 sets of 25 reps < Really felt myself go until failure here, I struggled with the last few (more like 10) knocking them off 1 at a time but felt like a badass after because I stuck at it.

Weights been hovering day to day between 172 and 176 for the past few weeks

Stay tuned

 

[NewestNoobie]

Shoulder press

45KG 3 sets of 5 reps

DB Row

32KG 3 sets of 5 reps

Chin Ups

BW +13KG 2 sets of 8 reps

Leg Raises on incline

2 sets of 25

 

[JDid23]

Hey dude- just a suggestion but if your lower back is hurting I wouldn't do situps at all. They're really strenuous on your lower back and can definitely aggrivate your injury. Same goes for leg press- I think bulgarian split squats would be good for you to try while your back is hurting... You know your body better than I do though. Good luck and feel better!

 

[NewestNoobie]

Thanks for the advice dude. Imma try them ssplit leg squats out next time I go, my backs a lot better after a week off and then the past week of just upper body exercises and leg press. Being the esoteric wanderer that I am Ive tried touching my toes and then twisting in different directions until I can feel a slight pain, its still there slightly so Imma give it another week before I hit the deadlifts and squats again, I havent had any problems with the leg press or abs tho not since I had the week off.

As for today, it was peculiar. Not really bad since I did manage to move up in weight and get all my reps off, but I couldnt hit 5 or 8 reps per set to save my life for some reason. I did 5 mins ofinterval on the cross training as all the treadmills were taken and I was didnt want to chance my back fucking up in on the rower. 3 months of no cardio has taken its toll Ill tell you, I need to get on top of this.

Working sets

Leg Press

170KG 3 sets of 5 reps

Bench

80KG 3 sets of 4 reps and 1 set of 3 reps (15 total)

Dips

BW + 15K 1 sets of 5 reps, then a set of 3 reps, then a set of 4 reps, then a set of 3 reps (16 total)

Cable Twists

11th plate 2 sets of 15 reps

 

[NewestNoobie]

Split leg Squats(just the bar)

20KG 1 set of 15 per leg

Shoulder press

47KG 5 sets of 3 reps

DB Row

35KG 3 sets of 5 reps

Just outta curiosity I decidd to run the rack, Im weak willed what can I say? Started on 17.5KG in each hand, went for 5, then dropped to 15KG went for 5, ect until I got down to 10's and went till failure. Gallon of milk a day is working cause Im up 7.5kg on each arm from late last summer.