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  1. #1
    Senior Member tnathletics2b's Avatar
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    TNAthletics' Journal

    Got married, bought a house, been a little sidetracked lately with yard, moving, cutting and splitting 3 trees in the backyard. Thought I would create this journal to get back on track. Pulled my piriformis, upper hamstring and aggravated a bursa sack in my hip in June and I am not just coming back from that...haven't done legs since then

    Workout for Today: Pull
    10 minutes on bike
    3 x 10 wide grip chins
    Hang cleans 5 x 3 @ 185
    LIGHT deadlifts (first time since I got hurt!)
    B/B B/O rows 3 x 6 @ 185
    D/B B/O rows 3 x 10 @ 100 (we don't have higher than 100 grrrrrrr....)
    B/B high pulls 3 X 8 @ 95
    B/B curls 3 x 8 @ 80
    Last edited by tnathletics2b; 10-05-2009 at 06:23 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  2. #2
    Senior Member tnathletics2b's Avatar
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    Had a great workout yesterday. Ended up doing:

    10 laps around gym for warmup.
    Real good stretching for left hammy
    10,9,7 on wide grip chins
    Hang cleans 1x5 @ 135, 3x3 @ 185
    Deads 3x8 @ 135
    - No pain doing these although I was a little tight.
    - Will continue to add a little weight everytime and see what happens
    B/B B/O Rows 3x6 @ 175 (dropped weight from what I originally wrote to maintain flat back...185 was making me round a bit)
    D/B B/O Rows 2x10 @ 100 (started to run out of time so I dropped a set)
    Wide grip B/B high pulls 3x8 @95
    B/B curls 3x8@ 80

    Was really excited that my hamstring didn't hurt. Woke up this morning and this is the best it has felt in weeks. Guess I should have been doing some more workouts to it.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  3. #3
    Senior Member tnathletics2b's Avatar
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    Did my morning rehab at work. 15 minutes of heating pad, 3x10 leg raises with heavy theraband resistance and then some good stretching. Feels great this morning.

    Fitday.com told me I was overweight this morning. A healthy person for my height is between "144.1 lbs and 194.7 lbs." I cannot image someone being 6'2" and weighing 145 pounds and being more healthy than me. I am in great shape and am a very, very healthy 205.5 right now. I have read that muscle throws off bmi calcs badly.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  4. #4
    Senior Member tnathletics2b's Avatar
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    Yesterday evening I went on a walk with my wife around the neighborhood to warm up my legs then came in and did some great stretching on the hammy. Felt pretty good this morning. I am working on my morning rehab right now...my butt is sweating from the heating pad but sacrifices must be made.

    Wednesday Workout: Push

    3 x 5 Bench Press @ 250
    Warmup
    -1x10 @ bar
    -1x10 @ 135
    -1x10 @ 135
    -1x8 @ 185
    -1x6 @ 225

    3x8 Incline @ 185
    - Have not done this much before, want to give it a try

    3x5 Push Press @ 165
    -Warmup 1x5 @ 135

    Skullcrushers 3x8 @ 100

    Dips 3x12

    Abs- 5 minute circuit

    I like my 5 minute abs. 60 crunches, 60 seconds iron bridge, 60 crunches, 30 seconds side bridge each side, 60 bicycles
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  5. #5
    Moderator Off Road's Avatar
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    Looking good. I hope your hamstring issues are over. I also like your signature.
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  6. #6
    Senior Member tnathletics2b's Avatar
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    Thanks Off Road! Never had to work through an injury before, so this is a new experience.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  7. #7
    Senior Member tnathletics2b's Avatar
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    Workout went pretty well yesterday. First time I have done such a long warmup before a powerlift and I really liked it. 250 went up well, struggled a little bit on the middle set, but powered through the last one. Left my dadgum headphones in the office, so I had to listen to "Light Rock Favorites of the 80's and 90's" and I really think that threw my concentration off a bit.

    - 1x6 @225, 3x5 @250 Bench went well
    - Incline was interesting, did 8 @ 185, then 7, then 5. Pretty dissapointed. Got one more set of 4 in to make up for the missed reps but I was pretty beat.
    - Did first set of push press, felt good. 2nd set felt some pretty solid discomfort in my shoulder. I know the difference between working hard and feeling a strain versus when something isn't right so I shut it down.
    - Took a breather for the shoulder before dips
    - 3x12 dips. Love these! Just started incorporating them.
    - Skipped the skullcrushers and called it a day. I've had enough Areo Speedwagon.
    Last edited by tnathletics2b; 10-08-2009 at 04:48 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  8. #8
    Moderator Off Road's Avatar
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    Nice bench, and nice job listening to your shoulder. You don't need another injury.
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  9. #9
    Senior Member tnathletics2b's Avatar
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    Going to try today for my first leg day since June.

    - 10 min bike, normal course
    - Stretching!
    - 3 x 10 quad machine
    - 3 x 10 hamstring machine
    - 3 x 8 squat @ 225
    - 3 x 10 calf machine

    I have done some light squats at 135 before today "just to see how it feels" and it has felt ok. So I thought I would up the ante and go for 225. This is depressing because I was doing 3 x 6 @ 355 before "it."
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  10. #10
    Senior Member tnathletics2b's Avatar
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    Nice bench, and nice job listening to your shoulder. You don't need another injury.
    Thanks! Since I have not been able to do legs, I have focused more on bulking my upper body, but hopefully leg day will go ok today!
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  11. #11
    Moderator Off Road's Avatar
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    Good luck on the legs. Better to start out slow and finish strong, than to blow it out again.
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  12. #12
    Senior Member tnathletics2b's Avatar
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    Going to try today for my first leg day since June.

    - 10 min bike, normal course
    - Stretching!
    - 3 x 10 quad machine
    - 3 x 10 hamstring machine
    - 3 x 8 squat @ 225
    - 3 x 10 calf machine
    Everything went well. I did one set of squats @ 225 and it felt like I was probably moving too fast, so I dropped to 185 and it felt great.

    Today I have Pull again. Below is the plan, first time to move up on hang cleans for a few weeks, so it should go well. I may shorten this day up at some point.

    10 minutes on bike
    3 x 10 wide grip chins
    Hang cleans 5 x 3 @ 190
    Deads 3x8 @ 185
    B/B B/O rows 3 x 6 @ 175
    D/B B/O rows 3 x 10 @ 100 (we don't have higher than 100 grrrrrrr....)
    B/B high pulls 3 X 8 @ 95
    B/B curls 3 x 8 @ 80
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  13. #13
    Senior Member tnathletics2b's Avatar
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    10 minutes on bike
    3 x 10 wide grip chins
    Hang cleans 5 x 3 @ 190
    Deads 3x8 @ 185
    B/B B/O rows 3 x 6 @ 175
    D/B B/O rows 3 x 10 @ 100 (we don't have higher than 100 grrrrrrr....)
    B/B high pulls 3 X 8 @ 95
    B/B curls 3 x 8 @ 80
    Had to shorten the workout a bit, just too much volume here for me to stay fresh with. By the end I am dragging and my form is awful. Did:

    10 laps around gym
    10,8,8 wide grip chins
    Hang cleans 3 x 5 @ 190
    Deads 3x8 @ 185 (rehab assignment and they felt great!)
    B/B B/O rows 3 x 6 @ 175
    B/B curls 3 x 8 @ 90

    Got my RESULTS in last night, hoping it will give me a bit of a boost because I am DRAGGING after work sometimes.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  14. #14
    Senior Member tnathletics2b's Avatar
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    Wednesday Workout: Push

    3 x 5 Bench Press @ 255
    Warmup
    -1x10 @ bar
    -1x10 @ 135
    -1x10 @ 135
    -1x8 @ 185
    -1x6 @ 225

    3x6 Incline @ 185
    3x8 Arnold Press
    Skullcrushers 3x8 @ 100
    Dips 3x12
    Abs- 5 minute circuit
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  15. #15
    Moderator Off Road's Avatar
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    How's the ham holding up from the deads?
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  16. #16
    Senior Member tnathletics2b's Avatar
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    How's the ham holding up from the deads?
    It's neither better nor worse. I'm a little discouraged because I might have to get a cortisone shot, according to my doctor, and I was hoping to get it healed up naturally. Oh well. Thanks for checking...I like doing these journals. I was going to drop 10 pound on my incline yesterday because I was beat, but then I thought, "Well, you have already written it in your journal, can't back out now..."

    Started taking Results yesterday with the special deal they got running now because of the shelf life problem. Felt good. I am hoping the recovery elements of it will help speed my injury recovery.

    I also play left center in competitive softball and don't really know how to take it easy running around so I am contemplating giving that up for awhile OR just letting the cold weather shut it down for the season. Of course, my goal is to hit it where I just have to jog and touch first
    Last edited by tnathletics2b; 10-15-2009 at 06:04 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  17. #17
    Moderator Off Road's Avatar
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    I've never had a serious injury, except for my three herniated discs in my back. But that was before I started lifting, so it wasn't an issue for me. Still, it took a good four years to heal up enough to lead a normal life. Being injured sux and I can definately relate.
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  18. #18
    Senior Member tnathletics2b's Avatar
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    Didn't get a chance to post Friday's workout.

    10 minutes basketball warmup
    3x8 quad machine
    3x8 ham machine
    3x8 squat @ 205
    3x8 calves

    Hamstring felt great. I mean, it was still sore and tight, just not as much as usual. I started taking Results last week and I could definitely feel some additional juice. I had a good workout but didn't stretch it to where it was too much.

    I entered the virtual competition on here and hopefully my legs will be somewhat decent and back in shape by November 30th when the vids are due. I am using this as great motivation for getting my rehab done... I am sitting on a heating pad right now, about to start my stretches...
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  19. #19
    Senior Member tnathletics2b's Avatar
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    Pull

    10 laps around gym
    3 x 10 wide grip chins
    Hang cleans 3 x 5 @ 185
    Deads 3x8 @ 205 (continuing on with rehab...)
    B/B high pulls 3 X 8 @ 95, 100, 105
    B/B curls 3 x 8 @ 95
    Last edited by tnathletics2b; 10-20-2009 at 05:38 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  20. #20
    Senior Member tnathletics2b's Avatar
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    Push

    1 lap around the block warmup (awesome day outside!)
    Bench Press
    -1x10 @ bar
    -1x10 @ 135
    -1x10 @ 135
    -1x8 @ 185
    -1x6 @ 225
    -3x5 @ 265 (PR)
    Incline Bench 3x6 @ 185
    Dips 3x10
    Skullcrushers 3x6 @ 105
    Lots of stretching!
    Last edited by tnathletics2b; 10-22-2009 at 05:07 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  21. #21
    Moderator Off Road's Avatar
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    Big Bench...nice work.
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  22. #22
    Senior Member tnathletics2b's Avatar
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    Big Bench...nice work.
    Thanks!
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  23. #23
    Senior Member tnathletics2b's Avatar
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    Took this past Friday and yesterday off because I was in Vegas at a bachelor party....

    Plan on getting back to work Wednesday!
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  24. #24
    Senior Member tnathletics2b's Avatar
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    Going to do a combined push/pull workout today since I missed Monday's Pull. Then I will probably have to do legs/cleans on Saturday...busy week, busy week.

    Warmup, 10 laps around gym, hamstring machine
    Deads 3x10 @225
    Bench 3x10 @ 225
    B/B Row, 3x8 @ 175
    Dips 3x12
    Barbell curls 3x8 @ 100
    Last edited by tnathletics2b; 10-29-2009 at 04:44 AM.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  25. #25
    Moderator Off Road's Avatar
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    Good jump on the Deadlifts
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