Shadow's Snap back to reality.....

[The Shadow]

BACK

One arm rows:

75 x 13
85 x 11
95 x 8


Pulldowns - one strip set 225/175/150

8/5/8


Cable pull ins - strip set 170/130/90

8/7/9


Stiff arm pulldowns

130 x 12



thats it



http://www.efbodybuildinggallery.com/showphoto.php?photo=37223&cat=500&page=1

Picture is for my reference concerning my desire to add thickness over this summer/fall.

 

[The Shadow]

Weight = 219.5
BF% - 12.something

Flat DBS

60 x 15
75 x 12
85 x 10
95 x 8(PR I think)


Incline DBS

2 x 70 x 10



One arm pec dec crossover - one arm to hold contracted position as its impossible to do bilaterally

2 x 120 x 10(2 second squeeze)



...all sets to failure

 

[Cynical Simian]

I've seen chest, arms, back and chest again in the week since you resumed training. Will squats/deads be returning this week?

 

[The Shadow]

I've seen chest, arms, back and chest again in the week since you resumed training. Will squats/deads be returning this week?

I dont know.

I have a major issue that I am working with a massage therapist to get corrected.

I have a finger thick fibrous knot in my left rhomboid that is radiating pain all the way to the top of my left shoulder.

Tried to do some squats but the bar itself made the pain unbearable.

I have been lying on a tennis ball for a couple of days to get some of the deep soreness out of the way.


Once that is corrected...yep.....they will be back

 

[curgeo]

Shadow, do you stick mainly to linear progression when you train? I haven't had a chance to read your total training log, but I am interested in your theory on single, dual and linear progression as related to prilepin?

I just wanted to know how you formulate your training plan.
Great job by the way on your progress so far.

 

[treilin]

I dont know.

I have a major issue that I am working with a massage therapist to get corrected.

I have a finger thick fibrous knot in my left rhomboid that is radiating pain all the way to the top of my left shoulder.

Tried to do some squats but the bar itself made the pain unbearable.

I have been lying on a tennis ball for a couple of days to get some of the deep soreness out of the way.


Once that is corrected...yep.....they will be back

S I forgot to tell ya.... Make sure you are doing a good amount of chest stretching. Since the rhomboids and pecs are antagonists. If your pecs are overly contracted then your rhomboids will be the eccentric party and the weaker link. You will 99% of the time always feel the pain in the overly stretched muscle vs. the contracted one. Also all the benching/ chest strengthening you are doing may actually be making this worse... Sorry to tell ya that but uhmm yeahh. Work on chest stretching and upper back strengthening. So you could at the gym do some nice chest stretches to lengthen those muscles and pop on over and do some BB or high cable rows to then help the rhomboids gain some of their tonus back.. probably help to get that knot out of their faster. Continue w/tennis ball therapy and ice. Just don't overdo it

 

[The Shadow]

S I forgot to tell ya.... Make sure you are doing a good amount of chest stretching. Since the rhomboids and pecs are antagonists. If your pecs are overly contracted then your rhomboids will be the eccentric party and the weaker link. You will 99% of the time always feel the pain in the overly stretched muscle vs. the contracted one. Also all the benching/ chest strengthening you are doing may actually be making this worse... Sorry to tell ya that but uhmm yeahh. Work on chest stretching and upper back strengthening. So you could at the gym do some nice chest stretches to lengthen those muscles and pop on over and do some BB or high cable rows to then help the rhomboids gain some of their tonus back.. probably help to get that knot out of their faster. Continue w/tennis ball therapy and ice. Just don't overdo it

Yep - I typically do flyes as a last exercise for chest and I do stretch between exercises as well


Deads

135 x 20
185 x 15
225 x 12
295 x 6

....last set felt good....just a lack of speed as I was focused on not making the back issue worse....I feel good today though


DB rows

2 x 95 x 10


Modified bent laterals(for read delts and rhomb)

2 x 35 x 12


Pulldowns(super wide grip)

2 x 150 x 10



Hypers

45 pounds for 2 sets of 12

 

[treilin]

Yep - I typically do flyes as a last exercise for chest and I do stretch between exercises as well


Deads

135 x 20
185 x 15
225 x 12
295 x 6

....last set felt good....just a lack of speed as I was focused on not making the back issue worse....I feel good today though

Good Boy
Glad it's feeling better

 

[ErikZ]

Good to see you back at the gym man... you'll get back in no time

 

[The Shadow]

Good Boy
Glad it's feeling better

I def have some soreness from the rows and rev laterals.

I rowed straight up and down as opposed to an arc to hit more midback...did the laterals with palms facing back to hit same area