Low back was pretty stiff/sore this morning, I have had problems with it in the past. Took a couple painkillers (ibpro) and moved around a bit and it loosened up nicely. I am going to switch to front squats and try and keep high loads off my lower back over the next few weeks just to make sure it doesn’t get worse.
Shoulders:
Seated OHP
Bar 3x10
95 3x10
115 3x5
Front/Lateral Raises
1x15 7.5
3x10 15
Tbar press (I have no idea what this is called, I need to look it up. I grabbed the bar that is anchored in the corner and had a 25lb plate on and did a vertical/diagonal press)
3x10 each arm
Delt raises, machine
3x15
Rear Delt Flys, Cable (pulling at a downward angle)
1x10 22.5 (realized this was a bit heavier than I liked)
3x15 17.5
Rear delt flys, Machine
3x10
Bike
10min
Feeling a lot stronger and leaner, despite gaining 3lbs since the start of this log. I am going to start leaning out a bit more over april.
I weighed 276.4 this morning. Hoping to be in the upper 260s by the beginning of May while still gaining strength.
Did back yesterday, log didn’t update, did a few vertical pulls in each direction.
Hang cleans were
2x10 95
3x5 135
1x3 185
Forearm and wrist stretch
Chest today:
Bench
Bar x 70
135 2x10
185 2x5
225 1x3
245 3x2
265 2x2
275 1x2
295 1x2
Decline iso press
1plate 1x20
2plates 2x10
2 25 1x10
Incline dumbbell
40 1x15
60 3x10
Went slow and deep on these.
Machine flys
3x12
Cable flys, upward motion
3x10
Facepulls
100 flights on stairmaster in 3230
Did bi/tri yesterday, stuck with some heavier weights and did sets of 5-8. Different kind of soreness, feels good.
Legs today, feeling really shitty the past week and again today.
Stayed away from back squats, tiny amount of soreness in the low back still.
FS:
bar 2x10
95 2x10
135 2x5
185 1x5
225 3x5
275 2x2
RLDL
145 3x10
Leg Press
3 plates 3x10
Felt shitty all workout, have been sleeping poorly.
Also, my conditioning is dog shit.
Did bi/tri yesterday, stuck with some heavier weights and did sets of 5-8. Different kind of soreness, feels good.
Legs today, feeling really shitty the past week and again today.
Stayed away from back squats, tiny amount of soreness in the low back still.
FS:
bar 2x10
95 2x10
135 2x5
185 1x5
225 3x5
275 2x2
RLDL
145 3x10
Leg Press
3 plates 3x10
Felt shitty all workout, have been sleeping poorly.
Also, my conditioning is dog shit.
Did shoulders yesterday.
Stayed light for the most part.
Main workout was
Db shoulder:
4x10 40
FrFront/lateral raises
3x8 20, each arm individually
Back today, still feeling like shit.
Going to take a few days off shortly.
Db rows
90 3x6
Lat pulldowns wide
4x5 160
Seated iso row
2x10 2plates both arms
3x8 individual arm
Pull down with handles
High rep, can’t remember
Shrugs
Low back extensions
Chest two days ago.
Incline barbell bench
135 3x10
185 3st
Iso press
2plates 2x7 really don’t like this
Decline
135 2x10
205 4x6
Seated chest flies
Home
Friday
Bis tris
Hammer curls
Rope push down
Heavy iso curls
Dip machine
Preacher curls
Skullcrushers
Single arm pull down
Ezbar cable curls
Did most everything in the 6 to 10 rep range. Felt great.
Legs today, first time I’ve felt good going in for a bit. Yesterday off probably helped.
Squat
Bar x million
135 2x10
185 x5
225 x5
275 3x3
315 3x2
Need to make sure I am on my heels heels, felt great for the most part
Leg press
2pl 2x15
3 2x10
4 2x8
5 1x5
6 1x5
Rldl
2x15 95
3x10 135
Calf raises, started cramping
Hamstring curls
3x15
Leg extensions
15, 20
Need to update my log the day or day after lifting, I am forgetting what I have done.
Shoulders:
Seated OHP
95 2x10
135 3x5
155 2x5 These were hard, especially the lift off, stop doing these alone.
Lateral and Side raises, left shoulder felt a little funky
Back flies, machine
Anchored Bar (where t bar row is) 45degree press
35lb 3x10 each arm
Back flies
cables
Back
2 vertical upward
2 vertical downward
2 horizontal
Bench yesterday
bar x 70
135 2x10
185 2x5
225 2x5
275 1x2, 1x1
295 x1
315 x1 (easy, spotter but he didnt hel)
335 x0 (stuck about halfway, pretty close though)
225 2x4 paused
Incline iso
Decline dumbell
chest flies
Played golf and indoor soccer yesterday, didn’t lift. Did bi/tri today
Hammer curl
10 1x20
20 1x10
30 1x10
35 3x7
40 3x4
Tri pull down.
Can’t remember weights started light
Finished with 5x5
Reverse curl
45 lbs total 3x15
65 2x5
Close grip bench
135 3x10
Dip machine
2 plates, each side 2x10
Machine preacher
Machine tri extension
High reps on both
Heavy preachers to end it
20 min walking 8% incline 3.3 mph
Legs, warmup on hack squat machine.
Fs, jump in with another guy
3x5 225
Gets own rack
245x2
265x2
275x2
295x1
315 2x1
Upper back strength is limiting factor.
Dumbell rldl
2x 10 60
1x 10 75
2x6 100
Calf raises
Leg press
2x8 4 plates
2X6 5 plates
Single leg
3x10 1 plate, slow deep stretch
Single leg,hammy curls
4x8
Took yesterday off. Shoulders today
Db shoulder press
25 1x20
40 2x10
55 3x8
70 2x5
Side and front raises, these feel weird.
Rear delt flies
Machine and cable
Landmine 45 degree press
2x10 25, 50
Delt raise machine, feels better than dbs
Forgot to update
Did deads for back, worked up to a single at 405, grip strength sucked, held onto 315 as long as possible.
ChestZx st
Bench
225 3x6
245X5
265x4
275x2
275X2
Last set on bench was 275 x5 not 2.
Legs today:
Squat
Bar 2x10
135 2x5
185 2x5
225 2x5
275 3x3
315 2x2
335 1x1
355 3X1
225 1x10
LeG press
2Plates 2x10
4 plate. 3X10
Calf raises
Rldl
3X10 70lbs
22 min bike
Shoulders
Seated Dumbell Press
20 1x20
35 1x10
50 1x10
65 3x8
Seated Delt Raise machine
5x10
Face Pulls
4x10
Landmine Press each hand individually
45 2x10
70 2x6
95 1x6
Dumbell Front Raise
10 1x20
15 3x10
20 2x10
Back Flies
3x8
Weighted Crunches
5x10
My lower abs started cramping as I walked to the bike, need to start taking a multi-vitamin, or eating better, or both.
Bike 13 min
Going to slap a ball around for 4 hours later today (Golf).
Back, yesterday
BB Rows
155 4x5, 1x10
BB shrugs
225 5x10
Lat Pulldown (normal bar)
3x8 120
DB Rows
80lbs 2x10, 1x8
Upright Smith machine row
25s on each side 3x10
Pulldown (Neutral handle grip, hands about 6 inches apart)
Can’t remember all, finished:
160x6
180x5
200x4
Did slow, high rep before that.
10 min bike
20 min incline walking
Summary:
Back is weak as shit and a little bit sore today, especially traps.
I am thinking about switching to a 6 day split, since I lift 6 days a week anyway.
I am thinking the split would look something like
Day 1: Bench/Tris
Day 2: BS/Hams/Glutes
Day 3: Back, cleans/rows/pulldowns/heavy bis
Day 4: Shoulders/Light chest/Tris
Day 5: FS/Quads/Calves
Day 6: Back. Deads/light assistance/light bis
Day 7: Rest
I would try and get a little bit of cardio each session with more on days 1,4 and work in abs days 2 and 5.