NN's killing it, Log

[NewestNoobie]

Split leg Squats(just the bar)

55KG 1 set of 5 per leg

As I was trying to keep balance I had to tighten my core and it flared up my back again. After ready online what it could be Im worried now that its a hernia so Imma play it safe and stop working out completely until the doctors can tell me what it is. If thats gonna be weeks or months I dunno but Im struggling to sleep with it as it is now just after it was getting better.

Since im not workoing out Im not gonna be gaining any weight so Im gonna go on a Keto diet and do some light cycling to shed the fat Ive gained. Hopefully theres some lean gain from the past 10 weeks too.

Hiatus started

 

[Tblock1]

Split leg Squats(just the bar)

55KG 1 set of 5 per leg

As I was trying to keep balance I had to tighten my core and it flared up my back again. After ready online what it could be Im worried now that its a hernia so Imma play it safe and stop working out completely until the doctors can tell me what it is. If thats gonna be weeks or months I dunno but Im struggling to sleep with it as it is now just after it was getting better.

Since im not workoing out Im not gonna be gaining any weight so Im gonna go on a Keto diet and do some light cycling to shed the fat Ive gained. Hopefully theres some lean gain from the past 10 weeks too.

Hiatus started

Get well soon, but don't over panic about things, caution is good but not too much lol.

 

[JDid23]

ah dam bro.. for the bulgarian split squats i meant to do them with DBs. the 45 pounds shouldn't be hard on your back whatsoever, but man 55 kg

You should see some more leanness though if you really bulked up.

Hope you feel better soon

 

[NewestNoobie]

Right, well I been back at the gym for about 2 months working the strenght back up again. I was kinda dishearted after about 2 months off, I knew my strenght would drop by a bit, but as I kept my diet up it wasnt as bad as I originally thought. I didnt really push myself for the first few weeks fearing the back to flare up again but now Im going full steam ahead, just managed to find some time to post so I thought Id post an update.

I figured id stay away from squats for a while all things considered, shame because it really did give me a semi seeing my weight increase like that on such a big exercise week on week. I tried doing low weight deadlifts to build some strenght back up, didnt have any problem with the movement and played it safe at 40KG, but then next morning I could barely move, took me 10 minutes to roll out of bed, stand up and walk to the toilet, then another 10 minutes to figure out how to bend properly to empty the bowels. After this the doctor suggested physio which Im starting next week. Since two of the big three or out, and Im guessing it wouldnt be wise to do power cleans either, Ive switched to a normal full body routine 3x a week, 5 reps for 4 sets, increasing by 2.5kg every week.

Im here at the moment,

Leg Press 220KG
Hamstring curl 60KG (I think, each plate looks like it weights about 10KG)
Standing calves 80KG
Bench 85KG
Bent over DB row 35KG
Seated DB shoulder press 25KG (each)
Upright row 45 KG
DB Shrugs 30 KG (each)
Close grip bench press 60KG
EZbar curl 37.5KG
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30

Im at 178 about 15% bodyfat using google images as an estimation
Then I do 10 mintes of HIIT on the treadmill, Im glad the splints have finally fucked off, now if only the back will get sorted I can. This as been helpful cause eating 3500-4000 cals a day isnt good on the waist at all. Im left wondering how I can manage twists and hypers with no problems but am left quasi paralysed after some relatively light deadlifts.

Can a mod do us a favour and remove the 'Starting Strenght' from the title, I think Imma continue with the log now tho not with the workout in the OP. Thanks

 

[NewestNoobie]

Leg Press 220KG
Hamstring curl 70KG
Standing calves 90KG
Bench 85KG
Bent over DB row 35KG
Seated DB shoulder press 25KG (each)
Upright row 50 KG
DB Shrugs 35 KG (each)
Close grip bench press ---- All the benches were taken at this point and Im to impatient to wait so I just did Cable pull downs.
EZbar curl 40KG
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30

 

[Tblock1]

hope the workouts are going well....keep getting stronger!

 

[NewestNoobie]

Leg Press 220KG
Hamstring curl 70KG
Standing calves 90KG
Bench 85KG
Bent over DB row 35KG
Seated DB shoulder press 25KG (each)
Upright row 50 KG
DB Shrugs 35 KG (each)
Close grip bench press 55KG
EZbar curl 40KG
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30

hope the workouts are going well....keep getting stronger!

Thanks brah

 

[NewestNoobie]

Sorry for the late update (the few of you that actually read this), had next to no spare time recently between work, working out, and the workshop that is the house being redecorated.

Stopped taking creatine lastweek after 16 weeks on, lost a few KG here and there last monday but Im nearly back to where I was friday before last with the big movements. Wasnt feeling overworked and DOMS was pretty mild if there at all so I started an extra set to compound exercises so Im at 5x5 for Bench, Legpress, Shoulder Press, and DB Row. Started doing more reps of the assistance exercises using 12/10/8 for Hams, Upright Row, Curls and Close Grip bench, and three sets of 20 for Shurgs and Calves. Also start trying to slowly build up strenght in the lower back and around the core by doing three sets of squats at light weight, ATG of course

Leg Press 225KG x5
Squat 35 KG x10
Hamstring curl 60KG x8
Standing calves 100KG x20
Bench 80KG 5x5
Bent over DB row 32.5KG x5
Seated DB shoulder press 25KG (each) x5
Upright row 40 KG x8
DB Shrugs 30 KG (each) x20
Close grip bench press 60KG x8
EZbar curl 30KG x8
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30

 

[Tblock1]

good work man!

 

[NewestNoobie]

Leg Press 225KG x5
Squat 45 KG x10 (The post above should read 45 too, im a typo machine, its a skill really)
Hamstring curl 60KG x8
Standing calves 100KG x20
Bench 80KG 5x5
Bent over DB row 32.5KG x5
Seated DB shoulder press 25KG (each) x5
Upright row 40 KG x8
DB Shrugs 30 KG (each) x20
Close grip bench press 60KG x8 (strugled with this earlia in the week, was piss easy today, felt good)
EZbar curl 30KG x8
Core exercises-
Sit ups x 30
Weighted Hyperextensions 10KG x 15
Cable twists 60KG x 15
Leg raises x 30