Tweetfor those following along and wondering wtf is going on? i am hurt lol, not crippled hurt but it is a little worse than i thought. i am taking the week off to let it heal up completely. i am seeing the chiro tomorrow to get adjusted and tracked again. my hip is off line on one side again but i can stand up all the way. so again i know it is nowhere near as bad as last time but i am going to let it come back down so i am 100% coning off this next deload. i am more uncomfortable than anything and very very very pissed off that it happened. i am also foam rolling and stretching it since i did it. cool thing is it isnt that bad when i am warm but damn if it dont suck getting up and moving and standing for longer than a few minutes. i guess it happened at the best time cause i was finishing up wk 12 and getting ready to go into deload and off time anyway. diet and such will stay the same this week with no changes. my joints needed a little rest anyway

Tweetadjusted a couple times and i will be back at it again tomorrow. if i had to guess i would say i am at about 95% and almost pain and tightness free right now. so i am going back at it

Tweettoday:

abs/legs (deload)
standing rope crunches 50x10 60x10 70x10 70x10
leg raises x10/4
roller work
leg extensions 60x20 75x20 90x20 105x20 120x20 135x20/4
safety squat bar squats 155x12 205x12 245x12 295x12 (stopped right there not pushing the old back and hips)
hip work front side 80x10/3
lying leg curls 100x15 110x15 120x15 130x15

done for the day. ok i had been doing ab work before training back and it was helping to keep my lower back tightness at bay, so i figured screw it i will start doing it as a warmup before every workout. i watched a couple vids and read a little bit and it is how a lot of the big numbers power lifters do it to keep everything healthy stretch out there hips and hams. so if it works for someone moving that amount of freaking weight then why the hell couldnt it help me a little bit. pump today was stupid painful. lower back did hurt a bit but i had to squat to loosen my hips and lower back up. so i used the safety squat bar to help stay more upright. lower back is a little stiff and sore but i wont know if it is bad until later tonight or tomorrow. i think just getting blood in the area should help speed it up a little faster. i also lowered my cals a little this past week since i wasnt training at all.


meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers pizza
either bday cake or cotton candy
meal 5
16oz turkey
1/4 cup sour kraut

TweetI

Originally Posted by guns01

today:

abs/legs (deload)
standing rope crunches 50x10 60x10 70x10 70x10
leg raises x10/4
roller work
leg extensions 60x20 75x20 90x20 105x20 120x20 135x20/4
safety squat bar squats 155x12 205x12 245x12 295x12 (stopped right there not pushing the old back and hips)
hip work front side 80x10/3
lying leg curls 100x15 110x15 120x15 130x15

done for the day. ok i had been doing ab work before training back and it was helping to keep my lower back tightness at bay, so i figured screw it i will start doing it as a warmup before every workout. i watched a couple vids and read a little bit and it is how a lot of the big numbers power lifters do it to keep everything healthy stretch out there hips and hams. so if it works for someone moving that amount of freaking weight then why the hell couldnt it help me a little bit. pump today was stupid painful. lower back did hurt a bit but i had to squat to loosen my hips and lower back up. so i used the safety squat bar to help stay more upright. lower back is a little stiff and sore but i wont know if it is bad until later tonight or tomorrow. i think just getting blood in the area should help speed it up a little faster. i also lowered my cals a little this past week since i wasnt training at all.


meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
meat lovers pizza
either bday cake or cotton candy
meal 5
16oz turkey
1/4 cup sour kraut

I have been really trying to focus on my flexibility lately. My lower back has been giving me issues for the last few years and I can't really ignore it. I find a little ab work before really losens my back and I don't notice the dull aches in my workouts.

Tweet

Originally Posted by LittleTom

I


I have been really trying to focus on my flexibility lately. My lower back has been giving me issues for the last few years and I can't really ignore it. I find a little ab work before really losens my back and I don't notice the dull aches in my workouts.

i was always told and taught that training abs before hard sessions was counter productive due to it being a big hammer on your central nervous system. so i always have opted for post training ab work or ab work on rest days until a year or so back. after adding it in preworkout, i have noticed a huge difference in my back not tightening up on me(that is when it is healthy haha). i was watching a dave tate video and how he did it for himself and althletes that he was working with. he said that by doing the standing crunches and full range weighted (light) movements and bringing a little blood and warmth into the area, you are opening up the entire area, the abdominals, low back, hips as well as stretching out the hips hip flexors and hams. so i figured well hell these dudes are moving a whole ass load of weight on a regular basis and they are recovering, so maybe it would work. i honestly havent seen any difference in not recovering or haviing issues getting sick. so i dont think it is stressing out my cns any extra. now on non leg and back days i will raise my reps a little bit higher and hit them a tad harder more of training than warmup, so they are getting a little more stims.

what i do as you can see from my log is i will hit the ab warmup, roll a bit and then i stretch out my low back, hips and hams lightly. not full blown stretching but more mobility type stuff to get it ready to rock. it has worked pretty good for me so far and i learned something. so you cant beat that

Tweettoday:

abs/chest/delts(deload)
free hanging leg raises x10/4
standing cable crunches 70x10/4
roller work
lat db swings 50x30/4ss
spider walks ss x3/4
banded face pulls x20/3 (shoulders were so pumped at this point i could barely hold the band up to pull it apart)
hex press 25x10 35x10 45x10 55x10 65x10
pec minor dips x27 x22 x19
db twist press 65x10/3

done for the day. shoulders are smoked but back felt much much better this am. no real bad issues at all after yesteday's workout


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

abs/back/cardio(deload)
incline crunches x10/4
lat pulldown crunches 70x10/4 (these are great for learning ab control and etching in details)
hs iso rows pro grip 90x12 115x10 135x8
hs iso rows nutr grip 90x12 115x10 135x8
low cable row pro grip x12 x10 x8
low cable row sup grip x12 x10 x8
med ng puldowns 100x12 120x10 140x8
hs sup grip pulldowns 45x12 70x10 90x8
rope face pulls 80x12 100x10 120x8
incline rope pullovers 100x12 120x10 120x8
hypers x25/3
20 min step mill lss level 6

done for the day. low back still hurts a bit but not brutal painful at all just annoying at this point. hypers caused zero bone pain which is great but the cardio made it tighten up a tad bit but it went away. i am probably going to be brutal sore tomorrow because my legs chest and shoulders are. got a couple days off and one workout left this week. so far so good for deloading. i picked a hell of a workout to delaod on though. i think it ended up being like upper 30s worth of sets total, so lots of volume


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8oz red potato
meal 5
16oz turkey
1/4 cup sour kraut

Tweetgreat thing about deloading from programming is 3 full days off per week. not that i dont enjoy training 5-6 or even 7 days per week at times but i have been going pretty freaking hard for a while now haha. so yesterday and today off maybe tomorrow and finish up the week with arms. back and everything else feels freaking fantastic. so i will be back in it fresh healthy and nasty

Tweettoday:

abs/arms/cardio
10 min treadmill warmup
incline sits x10/4
leg raises x10/4
cable crunches 50x15/4
cable extensions pressdowns extensions combo did 3 rounds of 100reps total with 20 reps in each position and hand spacing. no rest except changing hand spacing
db tate extensions 20x10 25x10 30x10 35x10
overhead db extensions 30x8/4 back and forth from hand to hand with no rest
stand db curl w/hammers 20x15x15 25x10x10 30x10x10 35x10x10 standard db curls no rest straight to hammer curls
one arm db preachers 35x8/4 again no rest from arm to arm
30 min step mill steady state
roller work

done for the day. shoulder is a little tender but all is good. pump was stupid painful today and i pushed the pace hard. in and out with cardio in about80 mins total


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

TweetAnything you recommend or find useful when you get that painful pump? Getting God aweful pumps lately. Gets to the point where I need to stop before I can even do my next set.

Tweet

Originally Posted by LittleTom

Anything you recommend or find useful when you get that painful pump? Getting God aweful pumps lately. Gets to the point where I need to stop before I can even do my next set.

taurine works for the back pumps pretty well but arms and forearms just plain suck. i will alternate back and forth between bi and tri to try to help with it a bit, stretch a little bit to open it up or just take a little more time between sets. i have had my legs get so bad after extensions that 135 nor 185 would bend my legs. i actually had to put 225 on the bar just to get them to break to squat. for me personally back and arm pumps are by far the worse and most irritating and painful though. i can even deal with calf pumps better haha

Tweettoday:

abs/legs(deload)
standing cable crunches 70x10/4
roller work
lying leg curls 60x10 70x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductors 120x10 170x10 190x10 190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (back wasnt to bad today but still not 100%)
machine leg press 390x20/4

done for the day. back doesnt really hurt but i can tell it isnt quite fully healthy yet. it is comfortable but i damn sure wouldnt load up and hammer it just yet. everything else is spot on and doing really good


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
4 slices of pizza
cup and half egg nog ice cream
meal 5
16oz turkey
1/4 cup sour kraut

TweetBro u are hard core Ed

Tweet

Originally Posted by MOUNTAIN-MAN

Bro u are hard core Ed

consistency is the key man and i dont have a hell of a whole lot of time left in the game. my injuries and body are only going to allow me to play for a little bit longer it looks like. so i am trying to maximize what i got left

Tweettoday:

abs/delts/chest(deload)
free hanging leg raise x10/4
incline crunches x10/4
rumble roller work
rotator and shoulder health work (prehabbing)
db lat swings 40x30ss 45x30ss/3
spider walks ss x3/4
band face pulls x20/3
db hex press 25x10 35x10 45x10 55x10 65x10
pec minor dips x27 x22 x19
db twist press ss 65x10/3ss
over and backs ss x10/3

done for the day. in and out in 70mins and felt great but a little weak. actually felt a tad run down in there today and i have a good feeling that even though i had a plus up in cals yesterday the ice cream made me feel like complete but. still stupid nasty pump and over all good workout for a deload. no real serious pushing the edge and i also have some pretty sore tris from friday so that could have also been another reason i was a little run down haha.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey w/meat sauce
8oz brown rice pasta (so in nut shell spagghetti turk style w/low sugar meat sauce)
meal 5
16oz turkey
1/4 cup sour kraut