Solid back mate.
Thanks for the comments, guys.
I warmed up with a super set of extentions, lying leg curls and stretching. Kept it light.
75lbs x15 - superset with front squats
95lbs x10 - super set with front squats
275lbs x6 - not atg
Stiff Legged Deadlift, didnt lock out, just went a few inches above the knee and back down, really feel the tension on my hamstrings like that.
185lbs x10 x3
I did a circuit of Lying Leg Curls, Leg Extentions, and Plate Loaded Seated Calf Raise. I did 5 sets of each, reps varied between 6 and 10. I went heavier on leg extentions and leg curls then i've ever gone and it felt good, Definitely adding strength and size on my legs not to mention my stamina.
After i finished my workout, i went to unload the calf raise machine and i tweaked my middle trap and pulled it or something, it freakin hurts. Im sure its not a tear but it hurts pretty bad at times. I've had a similar injury in the past but it hurt much more this time. Sometimes i dont feel it but other times moving a certain way causes some pain.
I did some high intensity cardio and calisthenics about 40 minutes after my workout.
Off-Topic: im listening to MD Radio and there was an ad that had a soundbite of what sounded like dorian yates training in Blood & Guts. The announcer started talking about some pre workout supplement for pumps and at the very end of ad he said "TASTES LIKE SHIT! BUT IT WORKS!!!" LOL.
Didnt go to the gym today but i benched in my back yard.
Warmed up with some rotator cuff exercises, shoulder warm-ups, chest stretching and benching with very light weight, a bit of close grip as well.
I did some push ups and tricep dips here and there... Havent been doing much chest at all these last couple of months since i been focusing on back, legs and shoulders. I was a bit weak but its all good, it felt like a good workout.
^It was hurting pretty bad yesterday morning but i been doing a bit of stretching and during the fit camps i still did some movements that got some blood going. Feels much better, i dont feel it much now, i should be 100% within a few days. I might do shoulders tomorrow so hopefully im good to go.
^ I'll try to remember pickle :gaysign:
Today didnt end well..
Warmed up with some rotator cuff exercises, side laterals, bent laterals and front raises.
Standing Military Press, I wanted to do seated military press coz i suck at standing but some douchenozzle left a shitload of exercises steps i didnt feel like dealing with... Im really bad at these, its hard for me to unrack/set-up, my ballance is off and i feel a lot of pressure on my lower back... but its good i did them since i gotta do them more often.
45lbs x12 - just the bar
155lbs x3 - struggling like crazy, felt like i was gonna fall over at times.
Upright rows... my shoulders we'rent feeling to hot on these.
Dumbell Press... this is where things went wrong :unhappy:
65lbs x3- Stopped because of pain.
My upper back injury, which felt fine these last two days acted up here after 3 reps. I settled for a bit and tried doing some side laterals but it hurt to much. My workout ended here. I talked to my boss who is a competative bodybuilder and is pretty good at anatomy told me its my rhomboids acting up, not my traps, which makes sense. I dont think its a tear because i have good mobility and the pain goes away after a couple of days, what do you guys think it is? a pull?
Looking at this chart, i feel the pain in the two bottom x's.
I wont be training until monday unless i decide to do arms over the weekend since its an easy workout. I will do legs on monday but i wont squat, i will do front squats and hacksquats to lay off my shoulders since they still feel a bit funky.
Next time i do shoulders i will just do light to medium weight at around 15 reps per set and focus on getting a pump so that i take it easy on my upper body joints for a bit. I been doing only compound heavy training for a month and a half so i think the change will be good and it will help my shoulder joints and muscles recover before going back to heavy compound lifts... I've also been thinking about doing a legs/push/pull routine that i might incorporate in a few weeks. It can get a bit hard since i been working in the fit camp pretty often lately and i will be a full time student starting next week.
Although i'm not feeling so hot, im happy with my improvements. My shoulder joints dont feel that great from mobility but my elbows and knee's feel the best they have in years. Also my shoulders feel better in a different way, i used to do fly's and taking them out of my routine has helped me feel much better even though i have other issues with them now. Yesterday i hit a few poses after work and my boss was impressed with the improvements i've made since i last posed in front of him. He said i have added upper back thickness and mid back thickness (thanks to deadlifts) as well as over all mass and also mentioned that my abs are getting tighter, these comments reassured my self-evaluation.
Chest and Arms
Warmed up with some rotator cuff exercises, warmed up shoulders, chest and tris.
75lbs x10 - super set with close grip.
95lbs x10 - super set with close grip.
6 sets of Tricep Pushdowns and 5 sets of EZ Bar Curl.. dont know the weight because i dont know how much the ez bar weighs.
decent short workout, i was gonna do a few more exercises but i felt exhausted.
Havent posted here for a while. Schools started this monday and i been really busy with school, i spend around 7 hrs at school and a total of 2.5 hrs commute. I also have been working everyday, either at 5am or 7pm so i have little time to get situated and be ready to train. I have managed to get in a couple of workouts in this week though....
Wednesday: I wanted to do squats for 30 min. before i did legs at work but i got to the gym late... trained for 15-18 minutes :'(
Warmed up with stretching, bodyweight squating, some leg extentions and squats with just the bar.
75lbs x 12
105lbs x 8
135lbs x 6
185lbs x 6 - Super Set with Regular Squats x 8
185lbs x 6
245lbs x 6 x 2
I did back today. I been dieting pretty good, very low carb, today was a high carb day so i had a decent workout.
Warmed up with Pulldowns, bent over rows and light deadlifts.
Neutral Grip Pulldowns
3 working sets.
15lbs x 6 x 4 ...yeah... i know... 15lbs lol
135 x 15
225 x 8
315 x 6
375 x 1 (leg was a bit shaky)
315 x 5 x 2
315 x 2
5 sets, super set of Shrugs, Scarecrows and Y's (from YTWL's, i havent learned the other letters yet lol) Really felt my mid traps burning like crazy with zero weight.
Hammer Strength Pulldowns super set continued with the Scarecrows and Y's in between most sets, havent done this machine in a looong time coz its a machine and i preffer free weights.
45lbs x 10
90lbs x 6 x 3