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Womanizer said:Not a problem bro! Keep up the good work!
KEEP KILLIN THAT SHIT!!
ThanX!! TRAIN OR FUCKIN DIE!!
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
ThanX!! TRAIN OR FUCKIN DIE!!
wnt2bBeast
New member
glad to see you getting back in the game ..
keep that rehab up
keep that rehab up
3-31-05 Thursday Rehab Routine, Front Delts and Abs (10 mins cardio)
I did the rehab routine listed above, which Ill be doing daily. I only list the routine in this journal when its followed with some other lifting. Part of that routine is 10 minutes cardio with those moving handles to stretch out the back. I did 8 sets of front delts also. Since I dont want to put pressure on my spine pressing yet. I started with 10lbs and worked up to 30lbs for 15 reps. All done completely strict. Another very light day. Then 3 sets of 25 leg raises. Also got 27 reps with the No.1 gripper which puts me closer to where I was before (32-33 reps). Started fucking around with those again. Arms also got slightly larger. Left arm is up to 17 3/4 now, which is some improvement since they were down to 17 1/2. 18 3/4 was my peak and that may take some time. Atleast Im doing some training now. Feels good. Also noticed that it helps to cover up. Now I dont have to fucking look at myself during sets, makes it alot easier to cope with. :
Rehab Routine: Includes 10 mins cardio, stretches, and very light weight (20lbs) for 50 reps on 3 exercises
Front Delts:
8 sets of dumbbell raises up to 30lbs for 15 reps.
Abs:
Hanging Leg Raises:
25
25
25
KILL THAT SHIT!!
I did the rehab routine listed above, which Ill be doing daily. I only list the routine in this journal when its followed with some other lifting. Part of that routine is 10 minutes cardio with those moving handles to stretch out the back. I did 8 sets of front delts also. Since I dont want to put pressure on my spine pressing yet. I started with 10lbs and worked up to 30lbs for 15 reps. All done completely strict. Another very light day. Then 3 sets of 25 leg raises. Also got 27 reps with the No.1 gripper which puts me closer to where I was before (32-33 reps). Started fucking around with those again. Arms also got slightly larger. Left arm is up to 17 3/4 now, which is some improvement since they were down to 17 1/2. 18 3/4 was my peak and that may take some time. Atleast Im doing some training now. Feels good. Also noticed that it helps to cover up. Now I dont have to fucking look at myself during sets, makes it alot easier to cope with. :
Rehab Routine: Includes 10 mins cardio, stretches, and very light weight (20lbs) for 50 reps on 3 exercises
Front Delts:
8 sets of dumbbell raises up to 30lbs for 15 reps.
Abs:
Hanging Leg Raises:
25
25
25
KILL THAT SHIT!!
wnt2bBeast said:
ThanX brother!! Trying to!! Looks like things will be different this time though. Im sure training will have to be changed for a while. More focus on size I predict. KEEP KILLING THAT SHIT!!
4-1-05 Friday Rehab Routine and Triceps (10 Mins cardio)
Did the rehab routine listed above, that I do nearly every day, and then some triceps. :
*10 Minutes Cardio On Stepper To Stretch Out Back*
Rehab Routine (listed above)
Triceps:
12 sets of tricep pressdowns on V-bar. Up to 150lbs for 15 reps. Very strict.
Still training light. Triceps did get very sore though, since Im just getting back from a 2 month lay off.
Did the rehab routine listed above, that I do nearly every day, and then some triceps. :
*10 Minutes Cardio On Stepper To Stretch Out Back*
Rehab Routine (listed above)
Triceps:
12 sets of tricep pressdowns on V-bar. Up to 150lbs for 15 reps. Very strict.
Still training light. Triceps did get very sore though, since Im just getting back from a 2 month lay off.
4-4-05 Monday Rehab Routine,Biceps and Abs (10 Minutes Cardio)
*10 Minutes Cardio/Stretching On Stepper*
Rehab Routine (listed above, done everyday)
Biceps:
Staight Bar Curls: (Back against wall)
6-8 Sets. One warm up set of 30x15. The rest of the sets were 70x15.
Double Biceps Style Cable Curls:
60(per side)x15
70x15
80x15
90x10
Abs:
Leg Raises:
25
25
25
*10 Minutes Cardio/Stretching On Stepper*
Rehab Routine (listed above, done everyday)
Biceps:
Staight Bar Curls: (Back against wall)
6-8 Sets. One warm up set of 30x15. The rest of the sets were 70x15.
Double Biceps Style Cable Curls:
60(per side)x15
70x15
80x15
90x10
Abs:
Leg Raises:
25
25
25
JohnnyCoho
New member
Beast my Brotha'!! WaaaaaaZuuuuuuup!??! Been away for awhile myself here and had to read up on yer journal for an up-date.
So ya went and had the fuckin' shots I see!! Wasn't worth it was it?!?!
Ya know all that Swiss Ball stuff I was tellin ya about that helped me a ton,...well on my 4th week now of the Mark Verstegen "Core Performance" program Casuall was talkin' about awhile back and its got some great stuff for yer back. Has all the Swiss Ball stuff along with these "Movement Prep" stretches that feel great on my back and do improve flexibility and range of motion. The Strength part of the program is pretty good as well with a lot of compound movements.
Worth the read for ya if nothing else Bro!!
By the way KILLED a 500# Deadlift during the negs of my HST program before finishing it up and starting this Core Performance routine...and looking forward to KILLIN SOME MORE SHIT in the future!!
So ya went and had the fuckin' shots I see!! Wasn't worth it was it?!?!
Ya know all that Swiss Ball stuff I was tellin ya about that helped me a ton,...well on my 4th week now of the Mark Verstegen "Core Performance" program Casuall was talkin' about awhile back and its got some great stuff for yer back. Has all the Swiss Ball stuff along with these "Movement Prep" stretches that feel great on my back and do improve flexibility and range of motion. The Strength part of the program is pretty good as well with a lot of compound movements.
Worth the read for ya if nothing else Bro!!
By the way KILLED a 500# Deadlift during the negs of my HST program before finishing it up and starting this Core Performance routine...and looking forward to KILLIN SOME MORE SHIT in the future!!
cwick0 said:
ThanX brother!! Good to see your getting back into KILLING THAT SHIT!! Im still far from back. It could be a long time. Just got to take it slow now until the time is right. KEEP KILLING ALL THAT SHIT!!
JohnnyCoho said:
haha ThanX for reading the journal! I can see your KILLING that shit! Awesome lift! I wont likely be deadlifting again, ever. Seems to put way too much stress on my structure. But I do look to get back into heavy presses again one day. Not sure what will happen, but Ill find a way to get back again. It may be bodybuilding style training for a while. Just to try and get size, though Ill be working with limited weights for a while, so Ill have to work my way back up when/if the pain lessens. In the two months Ive been out of the gym its only been feeling worse. Now Im doing a very light rehab routine and some additional light work to come back slowly. I havent been presented many options with my back, and with my shit insurance and very low finances I can only try whats available. After two months, and seeing it get worse, now I have little to lose. So I have 3 sessions of spinal shots scheduled now. Wednesday is the first set of shots. These will be directly into the disks. Then another session the following wednesday and then the wednesday after that. The other shots I got were right around the spine but not into the disks. Epidural I believe. Ill see how I feel after the first set of shots on wednesday and likely take it from there. The only core work Ive been doing now is 3 sets of 25 hanging leg raises. Not sure that does much for the core, but I feel it. Still very low volume. I do that everyday though. Not doing much volume on anything now to allow some recovery for my disks. ThanX for the suggestion on the book. Sounds real good. I figure I can just learn the exercises that will be most beneficial and then fit them into some type of routine. Trying to learn what I can and cannot do now and I dont see that book addressing herniated disks in the thoratic spine area. So those exercises might end up causing more of a problem now. ThanX again and KEEP KILLING THAT SHIT!!
