Day 4 [ Saturday ] Squat Day – Did this on Sunday, Sept. 17/06
Warm up – Front Squat 90 lbs. x 10
Front Squat – 125 lbs. 3rd set at 140 lbs.
Set 1 x 8 reps –
Set 2 x 8 reps –
Set 3 x 8 reps – (140 lbs.) Pretty hard…sweating a lot, heart pumping.
Notes: Keep the same for next week.
Back Squat (Below Parallel)– 5 x 3 (work up to 5 x 5)
5x3 all sets at 200 lbs. I wonder how much easier these would feel if my lower back problems went back to normal.
Notes: Lower back still hurting; hurts the most when I unrack. Seems like the more I arch it the more it amplifies the discomfortness. Oh man it feels like I could REALLY ROCK THE SQUATS if these BACK PAINS WENT AWAY!!!!!!!!
Romanian Deadlift – 200 lbs.
Set 1 x 6 reps –
Set 2 x 6 reps –
Set 3 x 6 reps –
Notes: Freaking lower back is still hurting. Perhaps I could of did 4 sets or 3 x 8 but everytime I think about how that... (ermmm I've said it many times already).... LOWER BACK is going to hurt makes me want to back off.
Day 1 [Monday] Heavy Bench Day Sept. 18/06
Flat Bench Press 5 x 5
90 x 12 Warmup
165 x 5 Easy
170 x 5 Easy
175 x 5
180 x 5
185 x 5 Hmmm I forgot how I felt like. I should of edited this journal a lot earlier.
NOTES: Add 5 lbs. next week. I doubt I can complete it though.
Incline DB Bench 50 lbs. Dumbells.
4 x 8
NOTES: Add 5 lbs. next week, 3 x 8. Maybe 4 x 8.
Weighted Dips +55 lbs.
3 x 6 These felt solid; a.k.a. I could of done more.
NOTES: Add +5 lbs. next week at 3 x 6.
Chin Ups No heavy work.
BW 3 x 10, 8, 8
NOTES: lol I tire out so fast on these. Last rep was a bit painful (like
muscle failure wise).
Deadlift today, but since my lwoer back just hurts even when only doing the first warm up sets of deadlift; 140 lbs. I just stopped.
Instead I did:
5 x 3 Military press - 120 lbs.
NOTES: I think my left wrist got messed up. 2 months ago I started learning guitar; perhaps it's the lousy attempt at forming "Barre chords".
Lateral Raise - 25 lbs. dumbells for 1 set of 8
NOTES: A bit too heavy I swinged the dumbell.
Front Raise - 20 lbs. dumbell for 1 set of 10
NOTES: Feeling a bit too heavy.
Barbell Good mornings -
130 lbs. x 5
150 lbs. x 1.... naaaahhhh I'm going to stop.
Massage therapist appointment on Friday.
Well I haven't worked out for 2 weeks.
Anyways about 10 days have passed since I went for my massage. My lower back doesn't hurt anymore when I bend over like romanian deadlifts or good mornings.
I will have to try and pull Sumo-style deads instead of conventional this time aswell.