Not sure how many weeks this log is going to span. I’m normally a huge back squat and deadlift proponent, but seeing how I’ve been out of the gym for about 5 consecutive weeks and overall around 10 weeks due to a lumbar disc herniation (L4) from deadlifting (and it was totally my fault. I let my pelvis tilt anteriorly as I was coming down for about a quarter of an inch. That did me in) I went in search of a plan that would allow me to train all out, but limit the spinal load.
And even then, this is still a little out of my norm. I do more of a powerlifting set up with a few bodybuilder elements in my normal training. This is pretty much pure bodybuilding, and it’s intense as hell.
For those who aren’t familiar, it’s a four days/week routine and everything is 2 sets of 8+6 reps. The +6 are 5 count negatives, and they are done at the end of both working sets.
It’s quite humbling.
I don’t know my starting stats. I could give you what they were around ten weeks ago, but those mean squat. I’m going into each lift and figuring out my weights from there for now. All I know is I’m going to be quite a bit lower than usual due to what essentially amounts to 14 rep sets.
That said, here’s Day I.
Shoulders and Bis
BB Seated Press - 2x8+6 @ 95 lbs - The 8 reps were easy. But the +6? Were not. I managed to get 5 1/2 reps on set #2, so I’ll be keeping this weight static next week.
DB Seated lateral raises - 2x8+6 @ 15 lbs - These were a bit light. I think I underestimated my ability to do these. Going to go to 17.5 lb DBs next week.
BB Front Raises - Used those fixed weight things. 2x8+6 @ 50 lbs - These were fun. I managed to get all the reps and sets, but the negative was hard to slow down to a 5 count. Going to keep the weight and work on slowing the negative.
BB Curl - 2x8+6 @ 50 lbs - Fixed bar. Felt great. I think I can increase the load next week.
Reverse BB Curl - Fixed bar. 2x8+6 @ 40 lbs - Again, the negative was challenging. Keeping the load the same.
BB Reverse Wrist Curls - Fixed bar. 2x8+6 @ 20 lbs - Wrist curls aren’t something I ever do. These were freakin’ hard. But I got the reps. Weight stays the same next week
BB Wrist Curls - Fixed bar. 2x8+6 @ 20 lbs- Easy. Weight goes up next week.
4 rounds of 30 sec on, 1:00 off stair master at 15/3. 1 round of 1:00 on, 2:00 off at 15/3. Going to increase the low end and add a round next week.