T Nation

Mountain Dog Type Training

Training Logs
#1

I’m coming off a run of 5/3/1. I injured my lower back and groin doing a set of the deads after the squats for the BBB challenge. It was my own fault for not wearing a belt but oh well. Right now my biggest goal is to drop some weight. I peaked at 265lbs but I’m 250lbs right now and have set a goal of dropping to 200 by December. I will just being eating sensibly right now as I’m up at my grandparents house and getting taking out to eat alot.

Tonights Training
Incline Bench Wide Grip 3 sec descent no touch at the bottom no lockout
95/3/10 great pump
Slight incline Smith Machine bench
This assumes smith machine weighs 45lbs (probably less)
115/10,135/10,155/3/10 no lockout and no touch bigger pump
Chest Press Machine 3 sets of 10
Seated Bradford Press 3 sets of 10 65lbs
Side Laterals machine 3 sets of 10
Shoulder Press machine 3 sets of 10 no lockout
Forgot socks and the bike seat made my future children hurt so no cardio

#2

Switching programs already??

#3

[quote]TheTexican wrote:

Switching programs already??[/quote]

I can’t really squat or pull with my groin. I think its pulled hopefully. It happened last summer and I took about a month off from lower body work then came back and worked with light weights for about another month. That’s the plan again, I’d rather take it easy for 2 months than keep going heavy and blow something out and be really hurt. I’ll keep a 5/3/1 bench day on fridays to keep building strenth there and run the meadows type stuff as assistance work.

#4

Back Day Tonight
Smith Machine Row 95/10,115/10,135/3/10 real hard squeeze at the top.
Seated narrow Row worked up to 91/3/10 really focus on pulling through my elbows
Seated Wide Row worked up to 91/3/10 Got a good squeeze from these
Lat Pulldowns Wide Grip 3/10 got a really good stretch at the top this really made it work a lot better
DB Shrug 3 sec hold at the top 35s/10,40s/10 I really liked these
I was tired from carrying tile and concrete all day working on my grandmas house

#5

5/3/1 Bench Day Arms Day
Bench Wide Grip Elbows Out
45/2/5,95/5,135/3,155/3,175/8
Close Grip Bench 135/8,6,6
Hammer Curls 15s/10,20s/10,25s/3/10 cheated reps after failure hard squeeze at rep
Preacher Curl bar/10,10s/8,5s/3/10 good stretch at the bottom of each rep hard squeeze at the top focused on the left arm since my right is a lot bigger
Rope Pushdown
30/10,40/10,50/10,60/10,70/3/10 about a 2 sec squeeze at the bottom
Bicep Curl 15s/10,20s/6 called it here couldnt flex my biceps any more due to the tricep pump

#6

Little Bit of Legs and some cardio
Still can’t do any kind of squatting or leg pressing due to the groin
Leg Extensions worked up to 110/3/10 hard squeeze at the top
Seated Leg Curl worked up to 70/10,90/2/10 really tried to squeeze at the bottom extreme hamstring cramp
Did 2 sets of 5 wide stance box squats with just the bar
Cardio 20 mins 10 incline 2.5 speed heart rate was 155 both times i checked no hands other than checking

#7

Found a bulge in my upper thigh after looking at some pics i think its a inguinal hernia. I’m out of town so i’ll be trying to find a doc that takes my insurance tomorrow. Hopefully this will only be a small setback. Any advice is welcome.

#8

Went to the doc today turns out i just have a badly strained muscle in my inner thigh and most likely a pulled groin, but NO hernia. I’ll be taking the rest of the week off from all lifting and start back training upper next week with a lot of lower stretching.