Road to 400 Log - Page 15 - JP Fitness Forums

I. Kay · 08-29-2005, 03:33 PM

Good thought, Chris! Maybe I will...

Tomorrow may or may not be the day. Packing is dominating my thoughts right now. What I'm going to do is go in tomorrow morning and do a nice warmup, start small, see how I feel. If I gauge that it's not going to happen tomorrow, I'll back off, get the reps in, and do it next week after I've moved into my new place.

I'll let ya know!

08-29-2005, 08:14 PM

Good luck with the move. Pace yourself brother, moving can be a bitch.

Nate

I. Kay · 08-30-2005, 11:07 AM

Stiff as a board this morning. I should be realistic and admit that I'm not 100% yet after my back injury. I did a 30 minute warmup session, but still, no good.

Anyhow:

Deads
6x2-225
2x2-185 (I was practically picking these up with my arms, trying to avoid building any tension in my back. When I realized this, I stopped.)

Swiss Ball:
Ham Curls x10
Hip Raises x10
Curl+Hip Raises x10
Single-leg Ham Curls x10 (each)
Single-leg Hip Raises x10 (each)

Thanks to everyone who has been encouraging along the way. 405 seems so elusive... but don't doubt that I'll get it... it's coming! I just have to be patient.

I. Kay · 08-30-2005, 05:22 PM

Ok, so here's a sub-section to my normal Log, called:

RockHard Admitting That He Isn't Literally Made Out of Rock And Needs to Address His Back Problem Before Deadlifting Heavy Again Sub-Log

DAY 1
Triset 1
Swiss Ball Ham Curls 2x10
Swiss Ball Hip Raises 2x10
Back Extensions 2x10

Triset 2
Single-Leg Deadlifts 3x8
Front Squats 3x8
BB Lunges 3x8

BB Shrugs 8x4

DAY 2
Db Bench Press 8x3
Seated Rows 8x3
Dips 3x10
Chinups 3x8-10

DAY 3
Triset 1
Swiss Ball Ham Curls 2x10
Swiss Ball Hip Raises 2x10
Back Extensions 2x10

Triset 2
Single-Leg Deadlifts 6x4
Front Squats 6x4
BB Lunges 6x4

BB Shrugs 4x8

DAY 4
Fly & Press 4x8
Seated Rows 4x8
Db Shoulder Press 4x8
Declined Situps 6x4 (weighted), 2x15 (bodyweight)

CtA318 · 08-30-2005, 09:09 PM

Keep at it Ian I know that back will fix up soon your working hard at it. It's a good thing you recognized that it needs some work and didnt go ahead and start DL heavy.

On a side note I did try DL like you posted up above and it was easier. Just a small question Im still not 100% clear on. Is there anyway to prevent shin scraping and bruising? I've herd mixed story's/opinions. Thanks.

Keep lifting big, lifting hard, and become truly RockHard (Of course after your back issues are straightened out).

I. Kay · 08-30-2005, 10:55 PM

Thanks Chris. I haven't had problems with shin scraping in a while. In fact, I line up a few inches off the bar. My shorts get pulled up my quads at the top of the lift, but on the way up and down, there's a little space.

I've heard that some people tape the bar, some simply wear long pants, some put two padded neck guards on the bar...

I. Kay · 08-31-2005, 03:12 PM

Took a break from packing/moving:

Fly & Press 4x8-45's
Neutral Grip Seated Rows 4x8-140
Db Shoulder Press 4x8-30's
Declined Situps 4x6-50, 2x15-BW

I. Kay · 09-01-2005, 06:23 PM

This is a template for Joel Marion's "Full-body Fat Loss" workout. I may want to do this at some point in the near future, figured I'd post it here for easy reference.

DAY 1
3x5 1-minute rest in between, complete all of A before going to be B
A1) Standing DB Shoulder Press
A2) Front Squats
B1) Chin-ups
B2) One-Leg Back Extensions

DAY 2
3x12 30-seconds rest; decrease load 10% each circuit
A1) Neutral Grip DB Bench Press
A2) Lunges
A3) Seated Rows
A4) Swiss Ball Hip Raises

DAY 3
3x5 1-minute rest in between, complete all of A before going to be B
A1) Neutral Grip DB Bench Press
A2) Lunges
B1) Seated Rows
B2) One-Leg Swiss Ball Hip Raises

DAY 4
3x12 30-seconds rest; decrease load 10% each circuit
A1) Dips
A2) Front Squats
A3) Chin-ups
A4) One-Leg Back Extensions

I. Kay · 09-02-2005, 02:02 PM

Triset 1
Swiss Ball Ham Curls 2x10
Swiss Ball Hip Raises 2x10
Back Extensions 2x10-BW

Triset 2
1-leg Deadlifts 3x8-30's
Front Squats 3x8-95
BB Lunges 2x8-135, 8x115

BB Shrugs 8x4-225

Done with 30 seconds rest (or less).

Alcoholday · 09-03-2005, 02:07 AM

There is no set form for the DL. Everyone deadlifts differently. It's totally dependant on body type, height, stance, grip, etc.

That said, you should not feel it in your lower back. I feel it in my entire lower body, and traps when i DL. I pull conventional, as sumo kills my hips. Scraping of the legs is very common. Long pants is the best bet. It doesn't really bother me anymore. Some say baby powder helps the bar slide a bit better, and to prevent hitching. Make sure when you apply, that you do so without using your hands, as baby powder can actually decrease your grip.

I. Kay · 09-06-2005, 02:22 PM

Neutral Grip DB Bench
3,3,2 - 90's
2x5 - 80's

One-Arm Rows
5x3- 90

Dips
2x10 - BW

Chins
10,4 - BW

Rope Tri-Pressdowns
Drop-sets
150x3
140x3
130x2
120x2
110x2
100x2
90x2
80x2
70x3

Just wanted a pump today! [img]/images/graemlins/laugh.gif[/img]

I. Kay · 09-08-2005, 06:27 PM

Had a session yesterday with my friend the masssage therapist. We discovered that while I definitely had some back issues, the main culprits were: the piriformis and the glute medius proximal attachment (I think I got that right). In other words: hips and glutes. Feeling much better today. Rolled right out of bed with no pain.

I. Kay · 09-08-2005, 11:42 PM

SHOULDERS!!!

Arnold Presses
5x45's
2x8-40's

Lateral Raises
2x10-10's

One-Arm Rotating Cable Shoulder Presses
12x30
10x40
8x50
6x60
4x70
3x80
2x90
1x100
2x90
3x80
4x70
6x60
8x50
10x40
12x30

I. Kay · 09-11-2005, 01:34 PM

Neutral Grip DB Bench Press
4x3-90's

One-Arm DB Rows
4x3-90's

Dips
2x10-BW

Wide Grip Seated Rows
10x120, 10x110

I. Kay · 09-12-2005, 12:20 AM

I and four other guys spent 4 and half hours rearranging the gym tonight. We moved the entire free weight section to the far end of the gym, and all the machines to the front end. We estimate that we moved somewhere near 24 tons. Not counting the individual bars, mats, etc. [img]/images/graemlins/laugh.gif[/img]

Anyway, this counts as my legs/back workout for now. Tomorrow will be... FINALLY... a day of rest! I will get up late, relax, arrange my new place, etc.

I. Kay · 09-13-2005, 05:02 PM

One-Arm Chinups (holding opposite wrist)
2x3

Chinups
1x10

Declined Situps
3x3 - BW+75
1x10 - BW

One-Arm Twisting Cable Shoulder Presses
12x40
10x50
8x60
6x70
4x80
3x90
2x100
1x110
2x100
3x90
4x80
6x70
8x60
10x50
12x40

Lateral DB Raises
3x10-10's

I. Kay · 09-14-2005, 03:15 PM

Back to deadlifting!

Rack Pulls, 3 inches above knee
4x2 - 405

Deadlifts, standing on quarter plates
4x2 - 245

Shrugs
4x8 - 225

Getting there. Still a little sore near tailbone. I'll probably see the massage guy one more time, but good to go for now.

CtA318 · 09-14-2005, 03:54 PM

Excellent. I cant wait to see 405 go up. Im almost done with StB by the way two workouts left. Hows the new appartment? Do you go to a gym in Watertown now? If so which one?

I. Kay · 09-14-2005, 04:03 PM

Quote:

Originally posted by CtA318:
[qb] Excellent. I cant wait to see 405 go up. Im almost done with StB by the way two workouts left. Hows the new appartment? Do you go to a gym in Watertown now? If so which one? [/qb]

That's awesome that you're almost done!

I still work/workout in the same gym in Brookline. It's only 15 minutes away.

I. Kay · 09-17-2005, 12:12 PM

Terrible workout yesterday.

DB Bench
3,3,2,2 - 90's
5,6 - 70's

Seated Rows
150x3, 150x3

One-Arm Db Rows
2x6 - 55's

Dips
2x10

I just couldn't find the groove yesterday. Felt tired, winded, etc. I pushed through with the above. Oh well.