TweetWorkout

Incline Dumbbell Press - 50x10, 60x12, 70x10, 80x10, 90x8
Pec Deck - 160x15, 175x13, 190x10
Rack Pulls - 135x10, 225x10, 315x5, 405x1
Lat Pulldown - 100x18, 120x15, 140x12
Seated Smith Machine Shoulder Press - 110x15, 160x8, 160x8
Side Lateral Raise - 20x12, 25x12, 30x12
Rear Delt Fly - 40x5, 40x6, 40x8
Preacher Curl Machine - 95x12, 95x10, 95x10
Superset
Tricep Pushdown (Vbar) - 70x15, 70x12, 70x10
Smith Machine Back Shrugs - 110x12, 110x12, 110x12

Got a crazy cramp in my quad on the rackpulls that nagged me my whole workout, traps and neck are still tight, arms felt like they were going to RIP OPEN!

TweetSquats were painful after all the leg pressing today, but thought I would hit it even if just light. I had awesome drive and energy today, listening to For Today and worshiping God throughout my workout for the first time in over a year and I honestly felt stronger and more aggressive on the weights than I normally do.

Leg Press; Calf Press
145x20
235x20; 235x30
325x20; 325x30
415x20; 415x30
505x20; 505x30
595x15; 595x20
685x10; 685x10
775x5

Barbell Squat
45x10
135x6
135x6
135x8

Stiff Leg Deadlift
135x8
225x5
225x5
225x5

Leg Curl; Calf Press
205x8; 190x10
205x8; 190x10
205x5; 190x10

Hip Abducter; Hip Adducter
105x10; 105x10
105x10; 105x10
105x10; 105x10

Cable Crunch
50x10
50x10
50x10

TweetNow that I am cutting again, I have switched over to a Chest/Shoulder/Tri, Back/BI, Leg, repeat split. I feel that hitting everything three times a week with the intensity I was using would do more harm than good with my calories restricted. So yesterday I hit chest, after carbing up big time Sunday. Got 275 for 3 on the bench, happy with that.

TweetGoing to get you guys an update tonight, leaning out very nicely so far. It is day 8, 11 weeks out, and I'm killing it!

TweetSo I just hit a PR of 425 on the Rack Pull, dropped it down to 365 to do a 5 rep set, rep one was smooth. Rep two, instant pain in my lower back/spine. Tightened my belt and did a few sets of light weight lat pulldown and did some dumbbell curls. It isn't constant pain, but certain positions make it hurt. I'm really worried about this guys, need some oppinions, should I take the rest of the week off and see how it heals or what do you think?

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Originally Posted by Beastreality

So I just hit a PR of 425 on the Rack Pull, dropped it down to 365 to do a 5 rep set, rep one was smooth. Rep two, instant pain in my lower back/spine. Tightened my belt and did a few sets of light weight lat pulldown and did some dumbbell curls. It isn't constant pain, but certain positions make it hurt. I'm really worried about this guys, need some oppinions, should I take the rest of the week off and see how it heals or what do you think?

get you some medicated salon paas patches to put on it. alternate between those and icing the area. stretch a bit after training and until it is completely pain free i wouldnt do any movements that put pressure on the area. i am the king of back injuries since i got blown up and wrecked mine. if i tweak mine just right i cant even put weight on my right leg it is so bad. so what i laid out for you above is what i learned from a doc that was also a huge power lifter. i was using heat like everyone says and he told me no way go with the ice and salon paas and light stretching when warm. good luck and take care of that bad boy

Tweet11 WEEKS OUT
Weight: 202 (16 lbs loss in 8 days!)
Waist: 39" (3.5 inches lost)
Arm: 17"
Neck 15.5 (1 Inch lost)
Leg: 22.75 (.25 inch loss)

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Originally Posted by guns01

get you some medicated salon paas patches to put on it. alternate between those and icing the area. stretch a bit after training and until it is completely pain free i wouldnt do any movements that put pressure on the area. i am the king of back injuries since i got blown up and wrecked mine. if i tweak mine just right i cant even put weight on my right leg it is so bad. so what i laid out for you above is what i learned from a doc that was also a huge power lifter. i was using heat like everyone says and he told me no way go with the ice and salon paas and light stretching when warm. good luck and take care of that bad boy

Thanks so much! I'm going to try this out!

TweetLets think about these numbers below. 8 days you dropped 16#. I would venture to say that is 75% water and 15% clearing the cut and 10%fat. If you look back when you for some reason decided to bulk up for was it 3 weeks and added you said 11#.
I would have said to anyone that thinks lets just bulk a few more weeks right before going into a diet not to do it. Just start the diet. IMO anything you thought you put on as lean mass in 3 or 4 weeks will never be much muscle. If some is muscle the body just wont hold it as soon as you cut calories.

I want to also say the training split you converted to might not be the best to hold lean mass also. I have never meet a body builder who is training for a show go into that sort of split. I fear over training. I fear you can't have the intensity like you say hitting the body parts that often. I hope you prove me wrong. The last thing you want is your muscles to think they dont have to work as hard. Something is going to give with that much training. Might just be your back (like what just happen) or some other body part. You seem very amped up and ready to kill it each work out. I envy you for that for sure Just stay smart and keep healthy. Give your body and muscle a chance to recover.

Nutrition is key here. Dont under eat either.
Best of luck,
GC

Originally Posted by Beastreality

11 WEEKS OUT
Weight: 202 (16 lbs loss in 8 days!)
Waist: 39" (3.5 inches lost)
Arm: 17"
Neck 15.5 (1 Inch lost)
Leg: 22.75 (.25 inch loss)

TweetOf course! The injury is very upsetting but it was totally do to form degradation (over reaching). I am training every muscle twice a week, as before I was training every muscle 3 times per week. I am not pushing maxes every session, I just really like to do heavy rack pulls once a week because they make me feel like a champ. I screwed that up big time though. My nutrition has been about 1800 calories per day so far, but I have upped it to around 2200 until this injury clears. Also, the last six weeks I will be doing a lot less lifting and adding in a ton of cardio. To be completely honest I am not trying to spare 100% muscle, I just want to keep as much as I can while getting super lean. I've never been below 13% bodyfat, ever, so that's the goal. Once I get it I am going to take pictures, and then going back to what I love, power lifting, and a very minimal 10% caloric surplus to do a forever clean bulk haha. I may get as low as 170 in this contest, but the weight I like to be year round is closer to 195 with some bodyfat. My fiancee thinks I look better with a bit of meat on me, and to be honest it does make my lose skin look a ton better, being a former 305 pound fatty I have a lot of that. When I get lean it wrinkles up folding on top of itself, but if I got a bit of fat it stretches it a bit. I'm just in for the challenge.

TweetBack is fully recovered!