Road to 400 Log

[I. Kay]

BB Lunges
2x10-205
1x8-205

Leg Press
2x4-360
4x450
4x540

Nice and intense. Gotta watch the back on the leg press though. Feel a little stiff right now. I'll keep a better watch on how far my knees come back next time.

[Marykaa]

Good legs!

[I. Kay]

Originally posted by Marykaa:
[qb] Good legs! [/qb]

[img]/images/graemlins/smile.gif[/img]

[I. Kay]

Saved up enough $$$ to see the massage therapist again. He worked on my hams and glutes, things I've been suspecting as my "back-pain" culprits. He found some nasty spots (including a nasty knot in my calf and one mid-back too) and I'm looking forward to starting back in on the deadlifts next week. Light, of course. [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/tongue.gif[/img]

[I. Kay]

Seated Db Shoulder Press
4x6 - 50's

Skull Crushers
4x6 - EZCurl+50

Conventional dumbbell shoulder presses... no pain, no clicking! [img]/images/graemlins/smile.gif[/img]

[I. Kay]

Didn't sleep well at all... my room got freezing cold... woke up, rolled out of bed... yank! There goes my back again. I'm so disappointed right now. I thought I was starting up deadlifts again tomorrow. Damn it. [img]/images/graemlins/frown.gif[/img]

[CtA318]

Originally posted by RockHard:
[qb] Didn't sleep well at all... my room got freezing cold... woke up, rolled out of bed... yank! There goes my back again. I'm so disappointed right now. I thought I was starting up deadlifts again tomorrow. Damn it. [img]/images/graemlins/frown.gif[/img] [/qb]

Dont let it get to you Ian. Just think, at least you can eat unlike me [img]/images/graemlins/laugh.gif[/img] .

[img]/images/graemlins/mad.gif[/img]

[I. Kay]

Originally posted by CtA318:
[qb]

Dont let it get to you Ian. Just think, at least you can eat unlike me [img]/images/graemlins/laugh.gif[/img] .

[img]/images/graemlins/mad.gif[/img] [/qb]

Thanks. I AM closing in on 180. Just wish I could lift heavy again.

[I. Kay]

DB Bench Press
6x4 - 85's

Chest Supported Rows
4x6 - 60's

Seated DB Shoulder Press
3x8 - 40's

Chinups
10,5,3

No shoulder pain. No back pain. Beautiful. [img]/images/graemlins/smile.gif[/img]

[I. Kay]

DB Step-Ups
2x3 - 100's
2x4 - 90's

Natural GHR
3x4

Hanging Leg Raises
3x10

Straight-Arm Pulldowns, standing on one foot (like Lou mentioned in the Training Forum)
3x10

Bridges
1x20

Ok. Feeling real good. I kept the volume low and the intensity high, because I've been out of it for a little bit.

[I. Kay]

Chinups
6x4 - BW+35

DB Shoulder Press
8x50's, 5x60's, 6x55's, 8x50's

Chest Supported Rows
10x50's, 8x55's, 7x55's

DB Bench Press
2x10 - 65's

The shoulder presses were supposed to be 4x6's, but I couldn't get a good feel on them. No biggie.

[CtA318]

How did the Straight Arm Pulldowns on one leg feel for your abs?

Other than that, hell damn good lifting.

[I. Kay]

The Straight-Arms were really good on my abs. I think it was key that I did all the leg work and hanging leg raises first, so I couldn't count on full strength from my lower half... forcing my abs into it.

Now, my traps have been really sore ever since that workout. I'm wondering if it was the db stepups or the pulldowns... or maybe both.

[I. Kay]

DB Step-ups
2x10-60's

Swiss Ball Ham Curls
2x10

Hanging Leg Raises 2x10
Declined Situps with medicine ball 2x10-blue ball
Russian Twists 1x20

[Terry Monk]

Do'in a hell of a job LD.... Look'n real good. [img]/images/graemlins/smile.gif[/img]

[I. Kay]

Originally posted by gymrat:
[qb] Do'in a hell of a job LD.... Look'n real good. [img]/images/graemlins/smile.gif[/img] [/qb]

Thanks... but who's LD? [img]/images/graemlins/confused.gif[/img]

[I. Kay]

DB Bench Press
4,4,3,4,4,3 - 90's

One-Arm Db Rows*
4x6 - 70

Alternating DB Shoulder Press, standing
16x30's, 2x16 - 40's

Chinups
10,6,3,1

*I did these in the barbell bentover row style, like Lou mentioned in that article he wrote with AC. Let me tell you: I have never felt rows hit me this well! Whatever it is that changed it for me, I REALLY felt it in the mid-back right away. Good stuff.

The 90's went up well on the bench press. First time for that. I'm not sure why I could only do 3 reps on the 3rd and 6th sets. We'll see next week what I can do. I'm over this hump anyway. 100's are on the way!

[Terry Monk]

Originally posted by RockHard:
[qb]

Thanks... but who's LD? [img]/images/graemlins/confused.gif[/img] [/qb]

ha! Sorry, RH. Geez.... [img]/images/graemlins/blush.gif[/img] *embarassed*

[I. Kay]

Originally posted by gymrat:
[qb]

ha! Sorry, RH. Geez.... [img]/images/graemlins/blush.gif[/img] *embarassed* [/qb]

Now take your imperfect ass out of my perfect thread! [img]/images/graemlins/mad.gif[/img]

[img]/images/graemlins/laugh.gif[/img]

[I. Kay]

DB Step-ups
3x4 - 100's (each leg)

Natural GHRs
4x4

Deadlifts
5x1 - 135

Hanging Leg Raises
3x10

Straight-arm Pulldowns, standing on one leg
2x10 - 60

Went very well today, and yes, I deadlifted! Woo! Very light, only 5 singles, just to test things out. No pain.