Tuesday, January 19, 2010

DEAD LIFT

LOTS OF FOAM ROLL/TENNIS BALL/STRETCHING
AGILE 8 HIP MOBILITY
WARM-UP WALK

DEADLIFT
135 x 5
225 x 5
225 x 5
275 x 3
325 x 3
370 x 3 (added belt)

45* BACK RAISE
BW x 3 x 12

HANGING ABS (on decline bench and then on forearm support rack)
3 x 12

ROMANIAN DEAD LIFT
155 x 3 x 12

Not as much pain on the right side of my low back, but quite a bit more tightness. Hip started to tighten up a bit during the walk. Started getting some pain and tightness on the front and side of my right hip on the second to last set of deads. All of this continued throughout the session. Most of the pain is gone now. I'll see what tomorrow brings.

Mens Sana in Corpore Sano

Sunday, January 17, 2010

BENCH PRESS

(deload week)
WARM-UP WALK
STRETCHING

BENCH PRESS
bar x 10
95 x 10
135 x 2 x 5
205 x 5
115 x 2 x 8
115 x 5

FACE PULLS
20 x 10
40 x 2 x 10

CSR (narrow grip)
110 x 10
130 x 3 x 8

Mens Sana in Corpore Sano

Friday, January 15, 2010

SQUAT

FOAM ROLLER/TENNIS BALL
WARM-UP WALK

SQUAT
bar x 5
135 x 5
185 x 5
225 x 5
275 x 5 (added belt)
315 x 5
225 x 12
225 x 12
225 x 6

45* EXTENSIONS W/LOW PAD
(weight x sets x reps)
BW x 3 x 5

RDL
155 x 3 x 5

ONE-LEGGED BOX SQUAT
BW x 3 x 12

I had a lot of pain/tightness on the right side of lower back after starting the first set of 225 x 12. By the end of the RDLs my right hip joint was feeling weak and had some dull pain. I did the box squats at home on a dining room chair.
Mens Sana in Corpore Sano

Wednesday, January 13, 2010

UPPER ACCESSORY

WARM-UP WALK

MACHINE INCLINE PRESS
(sets x reps)
3 x 10

MACHINE FLYES
3 x 10

DIPS
3 x 5

PUSHUPS
20

WALK
1/2 mile

MACHINE PRESS
3 x 10

MACHINE FLYES
3 x 10

LAT PULLDOWNS
3 x 10

CSR
3 x 10

Everything was with 30 sec. to 1 min. rest. Training like a bodybuilder... BROTIEN!! I felt okay today. I had some pain and tightness in my lower back (right side) when bending over. My hip continues to hurt if I squat down with a wide stance (even without weight).

Next routine is squat on Friday at 6:30 (after yoga)

Mens Sana in Corpore Sano

Tuesday, January 12, 2010

BENCH PRESS/DEAD LIFT

FOAM ROLL/TENNIS BALL
WARM-UP WALK
STRETCHING

BENCH PRESS
(weight x sets x reps)
bar x 1 x 5
95 x 1 x 5
135 x 1 x 5
225 x 1 x 5
245 x 1 x 3
275 x 1 x 1
315 x 1 x 1 (lost the groove on the second rep)
325 x 1 x 1 (gym PR)

DEAD LIFT
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
275 x 1 x 3
315 x 1 x 3 (added belt and switched to conventional stance)
365 x 1 x 3

HANGING ABS
BW x 3 x 10

45* BACK RAISE
BW x 3 x 10

ROMANIAN DEAD LIFT
155 x 2 x 10

Everything felt like crap today. The sumo stance deads were hurting my hip on the front, so I switched to conventional. My back felt okay, but still had some tightness. After the first set of RDL, I nearly passed out. Did another set and gave up. I don't think I ate enough pre-workout. I'm having some residual pain on the right side of my lower back as usual. It's not as bad as it has been.

Mens Sana in Corpore Sano

Friday, January 8, 2010

SQUAT

FOAM ROLL/TENNIS BALL
STRETCHING
WARM-UP WALK (3/8 mile)
MORE STRETCHING

SQUAT
(weight x sets x reps)
bar x 1 x a lot
135 x 1 x 10
225 x 2 x 5
315 x 1 x 4 (added belt)
350 x 1 x 3
370 x 1 x 3
395 x 1 x 3
405 x 1 x 1

GLUTE ISOLATION ON MULTI-HIP
100 x 1 x 10
150 x 1 x 10
180 x 1 x 10

HAMSTRING CURLS
130 x 1 x 5
110 x 2 x 8


I didn't feel too bad today. My back started getting tight after the second set of squat. The right side started getting tighter as usual on the set of 315. I felt the pain during the last two sets (before it was just after the sets that I felt it).
On the glute isolation exercises I felt some pain in my sacrum, especially when I did the right leg.

Mens Sana in Corpore Sano

Tuesday, January 5, 2010

BENCH PRESS

WARM-UP WALK (1/4 mile)
STRETCHING (pectorals, triceps)

BENCH PRESS
(weight x sets x reps)
bar x 1 x a lot
95 x 1 x 10
135 x 1 x 10
185 x 1 x 5
225 x 1 x 3
240 x 1 x 3
255 x 1 x 3
275 x 1 x 2
315 x 1 x 1

CHEST-SUPPORTED ROW
120 x 1 x 10
140 x 2 x 8

LAT PULL DOWN
100 x 1 x 10
100 x 1 x 8
100 x 1 x 6 (supinated close grip)

LYING NEUTRAL-GRIP DB TRICEPS PRESS
50(each) x 3 x 5

DONE

After the first set of lat pull downs, my forearms were TIGHT. I think this might be from my dead lift workout yesterday. Probably should have stretched them out pre- and post- workout yesterday.

My back felt good today. I did feel some twinges of pain/tightness on the right side if I bent over at the lower back. My sacrum has a bit of weird pain. Not horrible, just dull aches.

Hoping for the best...

Mens Sana in Corpore Sano

Monday, January 4, 2010

DEAD LIFT

FOAM ROLLER (lower back, hamstrings)
TENNIS BALL (piriformis)
WARM-UP WALK WITH GRETCHEN (1/2 mile)
STRETCHING (glutes/piriformis, hamstrings, psoas)

DEAD LIFT

(weights x sets x reps)
135 x 1 x 5
225 x 1 x 5
225 x 1 x 3
295 x 1 x 3
365 x 2 x 3 (added belt on first set)
415 x 1 x 3

INCLINE BENCH SIT UPS
bodyweight x 4 x 10
bodyweight x 1 x 8

STRETCHING

DONE

Back started getting tight around the set of 295. Started getting some localized tightness on the right side on second set of 365. The pain didn't get to the point that it was extremely localized in one little spot like it did a couple of weeks ago. Probably got halfway to passing out after the last set. My hearing started to go a little. Last set was REALLY tough. Probably in part because I started using the sumo style today at the suggestion of Mr. Selkow on EliteFTS. My toes were about 6 inches from the plates on the first sets. On the last set, I set my toes out to about 3 inches from the plates.

When I got home, the tightness was gone and only came back if I purposefully hunched my lower back out.

Mens Sana in Corpore Sano