T Nation

GOAL: Injury Free 220LB by 03/17/2013

Hope this is how to start a log. If not, please advise.

Current Status:

Weight: 201lb (91kg)
Height: 6’1 (187cm)

Injury Considerations: two bulging discs L5/S1, L4/L5 (no pain unless in flexion)

Goal of Log: track progress from current situation to an injury free 220lb by birthday next year. 20 weeks - 19lb.

Current program: Undulating Periodization for upper body, weak point training for lower body, 6 x/ week (3 upper/3 lower) and emphasis on core stabilization - 2 weeks into current program (total six weeks)

Today’s training: lower body

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 4 x each side (8 count)
side plank: 4 x each side (8 count)
bird dog: 4 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 8 x each side (3 second count)
stir the pot: 8 x each direction
swiss ball curl up: 8 total
pallof press: 20 sec x each side (yellow band)

GH Raise (push up assisted)
4 x 3

G. Activation

G. Bridge
2 x 20
Lying Clam
2x20

Body Weight Squat
1 x 10

*Notes:

Obviously put g. activation before gh raises, add body weight squat sets. Back = zero pain. Looking for single leg training exercises. Possibly a single leg squat progression.

Today’s training: Upper Body + Core

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 4 x each side (8 count)
side plank: 4 x each side (8 count)
bird dog: 4 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 8 x each side (3 second count)
stir the pot: 8 x each direction
swiss ball curl up: 8 total
pallof press: 20 sec x each side (yellow band)

Standing Barbell Shoulder Press/Seated Pull Down (wide grip)
55kg x 8/55 x 8/55 x 7 + 1/40 x 12
55kg x 8/55 x 8/55 x 8/45 x 15

TRX Row
BW 10/10/10/10 (assisted knees bent)

Face Pull
20 x 2 (yellow band at gym)

Bat Wing Isometric
2 x 20sec.

Single Arm Tricept Pull down
3 x 8 (cant remember the weight) each side

*Notes:
Definitely felt a lot stronger on the press, and shoulder felt great allowing my shoulders to extend rather than trying to retract scapulas, except the last set. Started to hyperextend at rep #7. Need to work on keeping the bar in center line and just looking up to get the chin out of the way, and bracing the abs.

Today’s training: Lower Body + Core

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 8 x each side (3 second count)
stir the pot: 8 x each direction
swiss ball curl up: 8 total
pallof press: 20 sec x each side (green band)

Glute Activation

Glute Bridge
2 x 10 (10 sec iso hold at top)

lying clam
1 x 10 (10 sec iso hold at top)

lying adduction/abduction?
1 x 10 (10 sec iso hold at top)

GH Raise (still assisted)
4 x 3

Bulg. Split Squat
worked up to 3 x 60kg each leg

Front Squat
6 x 2 (with bar only)

Notes:
tried to pull a bar off the ground at 135, could NOT do it without messing with my back. so, stopped. Really need to get this back thing figured out, my hips are also doin weird stuff when I try and pull off the ground. I think, best advice, stick to GH Raises and Bulgarian Split Squats for now. Lunges feel ok too.

Today’s training: Horizontal Upper Body + Core

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 8 x each side (3 second count)
stir the pot: 8 x each direction
swiss ball curl up: 8 total
pallof press: 20 sec x each side (green band) *switched to tall kneeling, liked it a lot, a little more difficult

Incline Bench/Machine Row
90kg x 4/ 90 x 4/ 90 x 4/ 90 x 4/ 70 x 11
90kg x 4/ 90 x 4/ 90 x 4/ 90 x 4/ 70 x 12

TRX Row
BW x 10/10/10/10

Face Pull
Green x 12/12

Batwing Iso’s
10 kg (each side) x 25 sec/25 sec

Tricept Pull Down (single arm)/ Dead Hang Chin Up
25kg x 8/8/7
BW x 6/6/3 + 1

*Notes:
ZERO pain in right shoulder, think the additional back work is paying off. Workout felt great, no back pain. I think this is the first time I knocked out 90kg for 4 straight sets on incline, felt solid, form getting a lot better thinking of pushing into the bench instead of pushing the bar away from me.

Tomorrow off, going to the grocery store then to buy food for the week. Really good workout to end the week with.

Today’s training: Lower Body + Core

Foam Rolling

Stretching Circuit

Activation Circuit

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 6 x each side (8 count)
side plank: 4 x each side (8 count)
bird dog: 4 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 8 total
pallof press: 20 sec x each side (yellow band) 20 sec.

Glute Activation

Glute Bridge
2 x 10 (10 sec iso hold at top)

lying adduction/abduction?
1 x 10 (10 sec iso hold at top)

lying clam
1 x 10 (10 sec iso hold at top)

Bulgarian Split Squat
worked up to 3 x 65 kg each leg

*Notes:
Tried the flexibility circuit from strength coach 3, realized my hamstrings are SUPER tight. I think ill try this out for three weeks and see how it goes. Left hip flexor also = super tight. Interesting that after coming back from a day off my core felt weaker, esp. my right oblique.

Today’s training: Upper Body + Core

Foam Rolling

Stretching Circuit

Activation Circuit

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 8 total
pallof press: 20 sec x each side (yellow band) 20 sec. (dropped last set of pallof press - trainer was using the band)

Standing Barbell Overhead Press/Seated Pull Down
45kg x 12/12/12 (hyper extending on last rep)
45kg x 12/12/12

TRX BW Row
BW x 12/6 + 6/6 + 6

Face Pull
2 x 12 - 15 (Green Band)

Bat Wing Iso Hold
10 kg. x 30 sec/ 12.5 x 30 sec/ 12.5 x 30 sec.

Tricept Single Arm Pull Down
30kg x 8/ 30 x 8

*Notes:
I hate working out when the gym is this crowded, lately Ive been going in the evening and it’s a terrible idea. Need to be careful on last reps of overhead press, tend to start leaning back to much. TRX Rows felt SUPER weak today, not sure why. Tried to increase the reps and failed miserably. Also, will be moving the flexibility circuit to the END of my workouts from now on. Activation circuit will stay as it is incredibly simple and short.

Today’s training: Lower Body + Core

Foam Rolling
*Spent roughly ten minutes on hip flexors alone, very effective

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 8 total
pallof press: 8 (slow count) x each side (green band for reps)

Glute Activation:

Glute Bridge 2 x 20 (10 sec. hold)/Super Set w/ hip flexor stretch 30 sec.

Lying Clam 2 x 10 (10 sec. hold)

Glute Ham Raise
4 x 3 *remember to slow down the eccentric part & keep hips posteriorly tilted

Bulgarian Split Squat
worked up to 70kg x 3 each side

Stretching Circuit

*Notes:
Feel fantastic, really like that stretching circuit at the end, even though I left out the last 3 exercises. Today was the first time my right glute fired off, definitely noticed the difference after that hip flexor stretch, though can’t be sure if that’s the cause. Changed up the Dead Bug on the Waterbury circuit, limited the range of motion, I think my back was arching to compensate for the movement. These Bulgarian Split Squats are feeling pretty good, starting to increase the weight. It’d be kinda cool to see how heavy these go. No back pain so as long as that stays consistent, why the hell not?

Yo, noticed your screen name, you live in China?

Yeah I was working in Guangdong for two years and now Im in Yunnan studying Mandarin.

Today’s training: Upper Body + Core

Foam Rolling

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 8 total
pallof press: x 10 (green band) slow count

Incline Bench/Machine Row
77.5kg x 8/8/7
80kg x 8/8/10

TRX Row
BW x 12/12/10+2/6+4+2

Serratus Shrugs
2 x 10

External Rotation
5lb x 10/10/10

Face Pull
Green Band x 20/20/20

Stretching Circuit

*Notes:
Starting to get lazy with this program, today cut out the bat wings/tricept extensions for no real good reason. Also missed yesterday, again for no good reason. Just two more weeks. Then break time.

Today’s training: Lower Body + Core

Foam Rolling

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 10 total
pallof press: 10 (slow count) x each side (green band for reps)

Glute Activation:

Glute Bridge 2 x 20 (10 sec. hold)/Super Set w/ hip flexor stretch 30 sec.

Lying Clam 2 x 10 (10 sec. hold)

Glute Ham Raise
3 x 4

Bulgarian Split Squat
Worked up to 3 x 80kg *Started to feel my hips slip to the side. Next time, no increase in weight. Possibly drop weight and work on reps.

Stretching Circuit

*Notes:
Back pain on the left side, not so much pain as tightness. I can feel the muscle on the left side tensing so maybe over did it on the B. Split Squats. Abs are really sore, six days a week for four weeks is taking its toll. Two more weeks… two more weeks…

Problems getting onto the internet lately, heres two days

Today’s training: Upper Body + Core

Foam Rolling

Stretching Circuit

Activation Circuit

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 8 total
pallof press: 10 slow reps each side (green band)

Standing Barbell Overhead Press/Wide Grip Pull Down
67.5kg x 4/4/4/3 + 1 Push Press/50 x 10
Body weight x 4/4/4/3 + 1/55kg x 15

TRX BW Row
BW x 12/12/10/10

Serratus Push Ups
2 x 10

External Rotations
5lbs x 10/10/10 each side

Bat Wing Iso Hold
12.5kg x 30 sec./30 sec.

Face Pulls 3 x 20

Tricept Single Arm Pull Down
25kg x 8/ 25 x 8

Today’s training: Lower Body + Core

Foam Rolling

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 10 total
pallof press: 10 (slow count) x each side (green band for reps)

Glute Activation:

Glute Bridge 2 x 20 (10 sec. hold)/Super Set w/ hip flexor stretch 30 sec.

Lying Clam 2 x 10 (10 sec. hold)

Glute Ham Raise
3 x 4

Walking Lunges Uneven
17.5kg/25kg

*Notes:
Back feels very sensitive during dead bugs, thinking maybe should change out the exercise. Skipped Bulgarian Split squats today.

Today’s training: Upper Body + Core

Foam Rolling

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 10 total
pallof press: 12 slow reps each side (green band)

Incline Bench/Seated Rows
67.5kg x 13/12/7
70kg x 12/12/12

Bat Wing Iso
12.5 x 30sec./30sec./30sec.

Face Pulls
Green Band x 20/20/20

Serratus Push Ups
10/10

*Notes:
Failed on bench, not sure if I had the rest correct. I rested 30 sec. instead of 45, maybe that’s it? Also noticed it’s hard to keep form on 12 reps. Skipped TRX rows because of a ballet class in the room with the TRX.

Today’s training: Lower Body + Core

Foam Rolling

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
swiss ball curl up: 10 total
pallof press: 10 (slow count) x each side (green band for reps)

Glute Activation:

Single leg glute bridge (5 sec. iso hold)/Super Set w/ hip flexor stretch 30 sec.

Lying Clam 2 x 10 (10 sec. hold)

*Notes:
Tweaked my back and cant figure out how. Started hurting during the lying clam’s which doesn’t make much sense. Really can’t figure out what’s causing my back pain. Frustrating beyond belief.

Today’s training: Upper Body + Core

McGill Back Endurance circuit x 1

cat camel
McGill curl up: 5 x each side (8 count)
side plank: 5 x each side (8 count)
bird dog: 5 x each side (8 count)

Waterbury Bulletproof Core Circuit x 2

dead bug: 10 x each side (3 second count)
stir the pot: 10 x each direction
glute marching: 10 total
pallof press: x10 (green band)

Standing Barbell Shoulder Press/Seated Pull Down (wide grip)
60kg x 8/8/5+2PP
65kg x 8/8/7+1

External Rotations
5.5lb x 12/12/12 each side *keep shoulder down

TRX Row
BW 12/12/8+4/6+4

Face Pull
20 x 3 (Green Band)

Anti Rotation Rows
10kg plate x 10/15kg plate x 10/10

Serratus Push Ups
2 x 10

*Notes:
Finally got Stuart Mcgill’s book and DVD, a lot of stuff to take into consideration.

Ok. Finished up with my last workout for this program last Friday, tried to go up to 95kg for incline and got 3 reps, then 2, then decided id try and get 1 with 100 kg, failed. Got the rows with 100kg for 4/4/4 (machine rows) Really had been feeling down so I knocked off the last week of the program to rest. Right now planning to take two weeks off.

started the first week at roughly 89kg. Last day of program, 94 kg. Although Im expecting that to drop a little before i start back up. Have one picture will try to upload (11 lbs in 6 and a half weeks, not bad and yes a fair amount was fat)

Added some decent muscle to upper back but still not where Id like it to be.

Next program will be NROL Hypertrophy.

As for back pain, one week into recovery and Im happy to say I haven’t woken up with any back pain these last two/three days. Im getting massages every other day (one of the benefits of living in China). And Ive been reading Stuart McGill’s LBD’s and watched the DVD. Really working on my posture and proper mechanics, esp. the hip hinge and potty squat (potty squat, really Stu? how many years of redefining research on lower backs and you come up with a name like that for an exercise? Not you’re best work)

Anyways, off to Beijing next weekend to meet up with my uncle and then back to the iron game.