1810 hrs
 |
| Shots of this first thing in the am are good for your soul. |
Back Ext 3 x 13 x Bodyweight
GHR 3 x 11 x Bodyweight
Head Harness
1 x 17 x 25 lbs
1 x 17 x 35
1 x 15 x 45
1 x 13 x 50
1 x 34 x 25
Face Pulls (long pause at contraction) 3 x 17 x 60 lbs
BB Push Ups /Fat Man Rows /Bosu Sit UP 3 x 10
Weighted Ab Pulldowns 4 x 15 x 105
Neck Crunch 2 x 17 x 25
Hand Stand 1 x 5 count, 1 x 10 count
This was very much a recovery session. My Upper body was feeling a little tired and after the previous session of Back Ext this week I needed a little blood flow and traction. It felt good at the time but a hours later my hip seemed to not be so happy. Normal day i guess. I was using actual plates with the head harness and it seemed to shift the weight ever so slightly. I nice variation instead of the evenly weighted KB's.
10 Nov
1800 hrs
Plate Raise 1 x 50 x 25 lbs
High Pulls
2 x 5 x Bar
3 x 3 x 135
2 x 1 x 185
1 x 3 x 165
1 x 3 x 155
1 x 3 x 115
2 High Pulls, 1 Clean, 1 Push Press
3 x 1 x 95
I walked into the gym feeling pretty fucking solid. Once I got to the 3rd set of 3 reps with 135 things to come unraveled. I tried one set of 185 but decided better of it. I only do these for fun so I am not too concentrated on the numbers.
Combo Db Press, Side Laterals, Rear Laterals 3 x 11 x 20 lbs
Just enough blood flow and muscle pump from these.
Chest Supported shrugs 3 x 17 x 50 lbs
Rope Curls 3 x 21 x 70 lbs
Hammer Curls
1 x 14 x 40
1 x 11 x 40
1 x 5, 5, 5, 5 x 40, 30, 20, 10 lbs
Vbar Pull downs 3 x 17 x 165
Stir The Pot (abs) 2 x 5 clockwise, 5 counter clock
0140 hrs
Box Dips (starting with feet on box /slightly above 90 deg) 4 x 5 x body weight
This session should have been the first indicator something was off in my low back. I Kept the weight low in the shrugs because my low back and lower abdominals had trouble getting and staying tight so things you could say were feeling loose. The weighted abs felt great and the Dips i did from the box because I find there is less shoulder irritation but the triceps work well and I always start and end with maximum tightness.
So the next few days I spent sleeping, Chopping wood, dog walks, and relaxing in the Sweat Lodge /hot room (aka my living room with the wood stove). I was honestly going to train on Monday afternoon. I swept the house, raked some leaves (very minimal). Then while at the grocery store I could feel my low back slowly sliding out. It was weird. By the time i got home (10-15 min later) I could barely get out of the car.
I suddenly had the back of a 90 yr old man. It was fantastic. I got up early Tuesday morning and took some Naproxen and Tylenol, which seemed to the trick. I was stiff and could not tilt my pelvis without pain but I was upright and able to walk around which seemed to help in short doses.
I made the drive back to the city and walking the dog upon arrival seemed to help. More Tylenol and then a flexoral at bed. I slept OK both Monday and Tuesday night. Woke up stiff and now as I write this Wednesday night after a nice "Clunk" this afternoon it feels better about 80% better. I see my physio on Friday so I can make it to then.
On the Up side I did train today.
18 Nov
0900 hrs
Warm ups: Pull-a-parts and Plate Raise x 3 sets of 15 reps
Bench
1 x 155 x 3
1 x 175 x 3
1 x 195 x 3
3 x 155 x 5
Single Arm Cable Rows (L/R No Rest until all sets completed)
8 x 8 x 60 lbs
I rowed these high up into the rib cage. Under control, now hard lean forward. I lightened the weight and simply pushed up the volume. I read an article about some "old school" hypertrophy set x rep scheme. I laughed I have not really done 8 x 8's since I was a teenager. Solid upper back pump.
Face Pulls 5 x 15 x 80 lbs
More Rear Delt /Upper back pump-i-tude.
Barbell Curl 1 x 87 x Bar
5 sec rest +13 more reps for the 100 rep total. Goal is to get back to 100 reps in one set.
Banded Pull downs 1 x 100 x EFS Monster Mini (Black)
Bosu Plank 2 x 20 count
This felt decent but a struggle since my back was slightly out still.
DB OH Press /Side Lateral /Rear Lateral
1 x 9 x 25
1 x 9 x 20
1 x 9 x 15
Finished up with foam rolling my left hip, quad, upper back. Then Hooked a heavier band up, put it under my arm pits and sat down, for a nice gentle traction of my T Spine hoping it would help things lower down my back.
The training session and movement led to my back re-adjusting later in the afternoon. Bingo!
19 Nov
0910 hrs
Superman's 2 x 12 (6L/R)
So feeling about 70-80% with my back heading into the gym this was meant to be a calisthenic recovery session. Midway through my first set of Superman's i had a big Ker-clunk! in my low back and everything was set back into place! Great start to the day and the training session.
Pull Ups 4 x 3
Push Ups 4 x 13
Back Ext 4 x 7
Fat man Rows 4 x 13
Bosu Sit Ups 4 x 13
Neck Crunch 4 x 13 x 25lbs
Box Dips 4 x 4 reps
High Pulls
2 x 5 x Bar
3 x 3 x 135
2 x 1 x 185
1 x 3 x 165
1 x 3 x 155
1 x 3 x 115
2 High Pulls, 1 Clean, 1 Push Press
3 x 1 x 95
I walked into the gym feeling pretty fucking solid. Once I got to the 3rd set of 3 reps with 135 things to come unraveled. I tried one set of 185 but decided better of it. I only do these for fun so I am not too concentrated on the numbers.
Combo Db Press, Side Laterals, Rear Laterals 3 x 11 x 20 lbs
Just enough blood flow and muscle pump from these.
Chest Supported shrugs 3 x 17 x 50 lbs
Rope Curls 3 x 21 x 70 lbs
Hammer Curls
1 x 14 x 40
1 x 11 x 40
1 x 5, 5, 5, 5 x 40, 30, 20, 10 lbs
Vbar Pull downs 3 x 17 x 165
Stir The Pot (abs) 2 x 5 clockwise, 5 counter clock
 |
| ...Because graphs, and learning |
11 Nov
1530 hrs
Elliptical Hill Climber 4 x 3 min x 5.5-5.7 avg pace
Brief and intense, enough to make me breathe hard and sweat. I did not want to take the whole day off today. If the apartment building had an Airdyne I would probably be doing a daily torture session on it. I also find intense conditioning sessions seems to alleviate the mild heart burn i get from Midnight shifts /Naproxen (not sure of the actual cause anymore)
12 Nov 
0140 hrs
12 Nov
0140 hrs
Farmer's Walk (w/20lbs Plate Carrier) 10 x 20m x 90 lbs
Just the walks today. rest was long enough that I felt I could do another trip. in total this was under 10 min.
Shrugs (w/Plate Carrier & straps) 4 x 17 x 225 lbs
Grip was already fried. This did not feel all that heavy but I felt like I was not stabilizing properly through my low back. So I kept the weight lighter and pushed for a nice trap burn.
Weighted Ab Pull Down
1 x 17 x 105
1 x 17 x 115
1 x 17 x 120
1 x 17 x 130
Slowly working the weight up on these. The machine I am doing them on is not ideal so balance is a slight issue but I still get what i need from the exercise.
Box Dips (starting with feet on box /slightly above 90 deg) 4 x 5 x body weight
This session should have been the first indicator something was off in my low back. I Kept the weight low in the shrugs because my low back and lower abdominals had trouble getting and staying tight so things you could say were feeling loose. The weighted abs felt great and the Dips i did from the box because I find there is less shoulder irritation but the triceps work well and I always start and end with maximum tightness.
So the next few days I spent sleeping, Chopping wood, dog walks, and relaxing in the Sweat Lodge /hot room (aka my living room with the wood stove). I was honestly going to train on Monday afternoon. I swept the house, raked some leaves (very minimal). Then while at the grocery store I could feel my low back slowly sliding out. It was weird. By the time i got home (10-15 min later) I could barely get out of the car.
I suddenly had the back of a 90 yr old man. It was fantastic. I got up early Tuesday morning and took some Naproxen and Tylenol, which seemed to the trick. I was stiff and could not tilt my pelvis without pain but I was upright and able to walk around which seemed to help in short doses.
I made the drive back to the city and walking the dog upon arrival seemed to help. More Tylenol and then a flexoral at bed. I slept OK both Monday and Tuesday night. Woke up stiff and now as I write this Wednesday night after a nice "Clunk" this afternoon it feels better about 80% better. I see my physio on Friday so I can make it to then.
On the Up side I did train today.
18 Nov
0900 hrs
 |
| Fucking Hell Yeah! Going from barely able to stand and then training 2 days later. |
Warm ups: Pull-a-parts and Plate Raise x 3 sets of 15 reps
Bench
1 x 155 x 3
1 x 175 x 3
1 x 195 x 3
3 x 155 x 5
Single Arm Cable Rows (L/R No Rest until all sets completed)
8 x 8 x 60 lbs
I rowed these high up into the rib cage. Under control, now hard lean forward. I lightened the weight and simply pushed up the volume. I read an article about some "old school" hypertrophy set x rep scheme. I laughed I have not really done 8 x 8's since I was a teenager. Solid upper back pump.
Face Pulls 5 x 15 x 80 lbs
More Rear Delt /Upper back pump-i-tude.
Barbell Curl 1 x 87 x Bar
5 sec rest +13 more reps for the 100 rep total. Goal is to get back to 100 reps in one set.
Banded Pull downs 1 x 100 x EFS Monster Mini (Black)
Bosu Plank 2 x 20 count
This felt decent but a struggle since my back was slightly out still.
DB OH Press /Side Lateral /Rear Lateral
1 x 9 x 25
1 x 9 x 20
1 x 9 x 15
Finished up with foam rolling my left hip, quad, upper back. Then Hooked a heavier band up, put it under my arm pits and sat down, for a nice gentle traction of my T Spine hoping it would help things lower down my back.
The training session and movement led to my back re-adjusting later in the afternoon. Bingo!
19 Nov
0910 hrs
Superman's 2 x 12 (6L/R)
So feeling about 70-80% with my back heading into the gym this was meant to be a calisthenic recovery session. Midway through my first set of Superman's i had a big Ker-clunk! in my low back and everything was set back into place! Great start to the day and the training session.
Pull Ups 4 x 3
Push Ups 4 x 13
Back Ext 4 x 7
Fat man Rows 4 x 13
Bosu Sit Ups 4 x 13
Neck Crunch 4 x 13 x 25lbs
Box Dips 4 x 4 reps
The Pull Up Volume builds. I have numbers in mind to rebuild my Silver Back Saturday. This session will happen weekly from now on and build as the Pull Ups build. Slow build of Volume back to a decent level again.
Feeling a little better now that my back is reset itself. I still see Physio tomorrow ask her to check it and my shoulder that i seem to incessantly sleep on. I am managing it but wondering if she ideas or guidance. Till Next Time.
 |
| Keep Moving Forward, Keep your Fundamentals, Keep Getting Strong(er) |
No comments:
Post a Comment