Smith incline press - 225 x 15, 275 x 8, 300 x 3, 250 x 10
flat db press - 100's x 12, 100's x 10, 100's x 8
flat db flyes - 65's x 12, 75's x 8
cable crossovers - 65 x 20, 80 x 12
pushdowns - stack x 12, stack x 10
standing EZ bar french press - 115 x 12, 115 x 10
1 arm overhead db extension - 35 x 12, 40 x 8
overhead leaning cable extension - 150 x 20, 170 x 15
* Right elbow pain lately - felt it alot today on db press, french press & db extension - couldn't push it as hard as I like on those exercises. :banghead:
underhand pulldowns - 170 x 12, 200 x 8
barbell rows - 260 x 12, 300 x 8
seated wide grip cable rows - 2 x 15-20/stack
cross-bench db pullover - 2 x 10-12/100
db hammer curls - 2 x 8-10/65's-70's
seated incline db curls - 2 x 8-10/45's-50's
single arm db preacher curl - 2 x 12-15+partial burns/50
Smith military press - 225 x 10, 260 x 5, (RP 225 x 8, 225 x 4, 225 x 2), 165 x 18
side db laterals - 35's x 15, 45's x 10 drop 35's x 12 drop 25's x 15
reverse pec-deck - 130 x 15, 145 x 12, 160 x 8
Smith shrugs - 315 x 20, 405 x 12, 455 x 8, 225 x 40
Smith incline press - 275 x 8, 275 x 6, 275 x 6
flat db press - 100's x 15, 100's x 12
flat db flyes - 65's x 12, 75's x 8
dips - bdwt x 23, bdwt x 18
cable crossovers - 65 x 20, 65 x 15
bb press behind neck - 180 x 12, 210 x 8, 150 x 20
side db laterals - 3 x 25-40/25's
reverse pec deck - 3 x 10-15/130-160
bb front raise - 3 x 10-15/70-90
bb shrugs - 320 x 20, 420 x 10, 220 x 35
Hit back 2 days before that. Not posting all workouts - only when I feel like it.
bb press behind neck - 180 x 12, 210 x 8, 150 x 20
side db laterals - 3 x 25-40/25's
reverse pec deck - 3 x 10-15/130-160
bb front raise - 3 x 10-15/70-90
bb shrugs - 320 x 20, 420 x 10, 220 x 35
Hit back 2 days before that. Not posting all workouts - only when I feel like it.
leg press - 650 x 15, 750 x 10, 825 x 8
leg ext - 3 x 15-25/stack
hack squats - 3 x 10-15/300-400
lying leg curl - 3 x 10-15/120-140
standing calf raise - 4 x 20-25/stack
'Seems you dropped the squat... ?
Yes sure did. The pros don't outweigh the cons for me - I was always feeling too much lower back pain from doing them. Last thing I need is risk another bulging disc. As I mentioned before, I had 20+ years of heavy squatting in before my injury, and would advise anyone that wants big legs to do them - certainly at least when building their base.
I was always feeling too much lower back pain from doing them... As I mentioned before, I had 20+ years of heavy squatting in before my injury...
Sir Big Dawg, I've only been squatting low bar for less than a year but I go as heavy as I can rep 5x. My lower back is fine, for now. But I get upper back pains, the area in between my shoulder blades feels tense most. Thinking its weak upper back muscles or worse, my spine curving down. Any thoughts? Thank you.
I was always feeling too much lower back pain from doing them... As I mentioned before, I had 20+ years of heavy squatting in before my injury...
Sir Big Dawg, I've only been squatting low bar for less than a year but I go as heavy as I can rep 5x. My lower back is fine, for now. But I get upper back pains, the area in between my shoulder blades feels tense most. Thinking its weak upper back muscles or worse, my spine curving down. Any thoughts? Thank you.
First off, congrats on squatting! You'd be surprised how many DON'T squat haha. Regarding the upper back pain - could be a number of reasons. Make sure your form is correct. Last thing you want is your spine curving, so make sure you keep your back arched - keep your eyes focused forward and slightly up - never look down when squatting. The pain merely could be from you not having much of a base built up yet, hence the muscles in your upper back are not thick enough to stabilize the weight without pain.
Try using a pad on the bar or wrapping a towel around it so you have some cushion. You can also try taking a narrower grip on the bar and be sure to keep your elbows back, which will "crimp" your upper back muscles more together to provide more padding. Also, does it only occur when doing low bar and not high bar? Experiment to find what feels best for YOU. Everybody has to find their own groove on exercises, as we are all built different, ever slight as it may be.
The pain merely could be from you not having much of a base built up yet, hence the muscles in your upper back are not thick enough to stabilize the weight without pain.
...Also, does it only occur when doing low bar and not high bar? Experiment to find what feels best for YOU. Everybody has to find their own groove on exercises, as we are all built different, ever slight as it may be.
Thanks for your reply! I'm hoping that it really is just from muscular weakness and that it will eventually go away when I get stronger. Not relishing the idea of disc injuries.
I've tried doing high bar but I gave up because I couldn't go low enough without feeling like I'll topple backwards. So I do front squats instead. It kills my wrists though so I just stick with low bar squats almost everytime.
Smith incline press - 225 x 15, 280 x 8, 305 x 4, 250 x 11
flat db press - 100's x 14, 100's x 12
flat db flyes - 65's x 12, 75's x 8
dips - bdwt x 20, bdwt x 15
bb bench press - 135 x 40
pushdowns - 2 x 10-12/stack
French press (EZ bar) - 2 x 10-12/115-125
French press (cable - V bar) - 2 x 12-15/155-170
Smith overhead press - 225 x 12, {RP 260 x 6, x 3, x2}, 160 x 20
side db laterals - 35's x 20, 45's x 10 drop 35's x 10 drop 25's x 15
reverse pec deck - 130 x 15, 145 x 12
bb front raise - 75 x 15, 95 x 10
Smith shrugs - 315 x 20, 405 x 12, 455 x 8, 225 x 40
leg press - 650 x 15, 750 x 10, 850 x 8
leg ext - 2 x 20-25/stack
hack squat - 300 x 15, 400 x 10
lying leg curls - 3 x 10-15/110-130
sldl - 220 x 12, 270 x 10
standing calf raise - 4 x 20-25/stackHit chest today....
flat db press - 100's x 18, 100's x 14
incline db press - 100's x 11, 100's x 9
incline db flyes - 60's x 12, 70's x 10
dips - 2 x 15-20/bdwt
Went to a different gym. They had an Olympic bar, so decided do some deads - haven't did them in a long time. Problem was the bar was the chrome type that's very thick in diameter - hard to maintain a grip with heavy weights - even with straps. Even only 225 was hard to grip on bb rows, so didn't go so heavy.
wide grip pullups - 4 x 6-8
deadlift - 315 x 10, 365 x 6, 405 x 3
bb rows - 2 x 12-15/225
t-bar rows (Olympic bar - end in the corner - alternating hand grip) - 135 x 20, 180 x 15, 225 x 10
underhand pulldowns - 2 x 10-12/170-190
seated cable rows (rotating grip)- 3 x 15-20/150-180
They had the electronic device that checks BMI & BF% today. They did me - BMI said 29.8 and BF% said 7.2%. I believe my bf is more around 9-10% - not sure.
Smith overhead press - 225 x 12, 260 x 7, 260 x5
db press - 80's x 15, 95's x 9
bb front raise - 70 x 15, 90 x 10
reverse pec deck - 130 x 15, 145 x 15, 160 x 8
Smith shrugs - 315 x 20, 405 x 12, 315 x 20, 225 x 35
Smith incline press - 275 x 9, 295 x 5
flat db press - 100's x 18, 100's x 13
flat db flyes - 70's x 12, 80's x 8
dips - 3 x 15-20
cable crossovers - 2 x 20-25/65
Smith OHP - 225 x 12, 255 x 8, 270 x 5, 165 x 20
db side laterals - 35's x 15, 45's x 10 drop 35's x 12 drop 25's x 15
reverse pec deck - 145 x 15, 160 x 10
bb front raise - 70 x 15, 90 x 10
Smith shrugs - 315 x 20, 405 x 10, 225 x 35
pushdowns - stack x 15, stack x 12
skullcrushers - 115 x 15, 130 x 10
overhead cable extensions (leaning) - 155 x 20, 170 x 15
wide grip pulldowns - 180 x 12, 220 x 8
barbell row - 280 x 10, 310 x 8
T-bar row - 200 x 12, 250 x 8
underhand pulldown - 170 x 12, 190 x 8
hyperextensions - 2 x 30-35/bdwt
Comments
I hope I'm still as motivated as you on fitness when I reach your age.
Smith incline press - 225 x 15, 275 x 8, 300 x 3, 250 x 10
flat db press - 100's x 12, 100's x 10, 100's x 8
flat db flyes - 65's x 12, 75's x 8
cable crossovers - 65 x 20, 80 x 12
pushdowns - stack x 12, stack x 10
standing EZ bar french press - 115 x 12, 115 x 10
1 arm overhead db extension - 35 x 12, 40 x 8
overhead leaning cable extension - 150 x 20, 170 x 15
* Right elbow pain lately - felt it alot today on db press, french press & db extension - couldn't push it as hard as I like on those exercises. :banghead:
underhand pulldowns - 170 x 12, 200 x 8
barbell rows - 260 x 12, 300 x 8
seated wide grip cable rows - 2 x 15-20/stack
cross-bench db pullover - 2 x 10-12/100
db hammer curls - 2 x 8-10/65's-70's
seated incline db curls - 2 x 8-10/45's-50's
single arm db preacher curl - 2 x 12-15+partial burns/50
hyperextensions - 2 x max reps/bdwt
leg press - 600 x 20, 700 x 12, 800 x 8
leg extension - 2 x 20-25/stack
hack squat - 300 x 15, 350 x 12, 400 x 8
lying leg curl - 100 x 20, 120 x 15, 140 x 10
sldl - 220 x 12, 270 x 10, 320 x 8
standing calf raise - 4 x 25/stack
wide grip pullups - 8, 7, 7, 6, 5
barbell rows - 250 x 12, 300 x 7, 230 x 15
underhand pulldowns - 160 x 15, 180 x 10, 200 x 7
seated cable rows - 2 x 15-20/stack
hyperextensions - 2 x max reps/bdwt
Smith military press - 225 x 10, 260 x 5, (RP 225 x 8, 225 x 4, 225 x 2), 165 x 18
side db laterals - 35's x 15, 45's x 10 drop 35's x 12 drop 25's x 15
reverse pec-deck - 130 x 15, 145 x 12, 160 x 8
Smith shrugs - 315 x 20, 405 x 12, 455 x 8, 225 x 40
bb curls - 4 x 6-12/100-140
incline db curls - 3 x 8-12/40's-50's
concentration curl (Arnie style) - 3 x 10-12/30's-40's
machine preacher curl 21's - 2 sets
pushdowns - 4 x 10-15/stack
skullcrushers - 3 x 10-15/115-135
single arm overhead db extension - 3 x 10-15/35's-45's
tricep dips - 2 x max reps
* More volume than usual, while also keeping the weights relatively heavy - arms are fried.
Smith incline press - 275 x 8, 275 x 6, 275 x 6
flat db press - 100's x 15, 100's x 12
flat db flyes - 65's x 12, 75's x 8
dips - bdwt x 23, bdwt x 18
cable crossovers - 65 x 20, 65 x 15
bb press behind neck - 180 x 12, 210 x 8, 150 x 20
side db laterals - 3 x 25-40/25's
reverse pec deck - 3 x 10-15/130-160
bb front raise - 3 x 10-15/70-90
bb shrugs - 320 x 20, 420 x 10, 220 x 35
Hit back 2 days before that. Not posting all workouts - only when I feel like it.
WOW!:jd:
That 3 numbers!
Beast!
bb curls - 3 x 8-12/100-130
incline db curls - 2 x 8-10/50's
machine preacher curl 21's - 2 sets
cgbp - 2 x 8-10/240
skullcrushers - 2 x 10-12/110-120
pushdowns - 2 x 10-12/stack
leg press - 650 x 15, 750 x 10, 825 x 8
leg ext - 3 x 15-25/stack
hack squats - 3 x 10-15/300-400
lying leg curl - 3 x 10-15/120-140
standing calf raise - 4 x 20-25/stack
'Seems you dropped the squat... ?
Yes sure did. The pros don't outweigh the cons for me - I was always feeling too much lower back pain from doing them. Last thing I need is risk another bulging disc. As I mentioned before, I had 20+ years of heavy squatting in before my injury, and would advise anyone that wants big legs to do them - certainly at least when building their base.
First off, congrats on squatting! You'd be surprised how many DON'T squat haha. Regarding the upper back pain - could be a number of reasons. Make sure your form is correct. Last thing you want is your spine curving, so make sure you keep your back arched - keep your eyes focused forward and slightly up - never look down when squatting. The pain merely could be from you not having much of a base built up yet, hence the muscles in your upper back are not thick enough to stabilize the weight without pain.
Try using a pad on the bar or wrapping a towel around it so you have some cushion. You can also try taking a narrower grip on the bar and be sure to keep your elbows back, which will "crimp" your upper back muscles more together to provide more padding. Also, does it only occur when doing low bar and not high bar? Experiment to find what feels best for YOU. Everybody has to find their own groove on exercises, as we are all built different, ever slight as it may be.
Thanks for your reply! I'm hoping that it really is just from muscular weakness and that it will eventually go away when I get stronger. Not relishing the idea of disc injuries.
I've tried doing high bar but I gave up because I couldn't go low enough without feeling like I'll topple backwards. So I do front squats instead. It kills my wrists though so I just stick with low bar squats almost everytime.
Smith incline press - 225 x 15, 280 x 8, 305 x 4, 250 x 11
flat db press - 100's x 14, 100's x 12
flat db flyes - 65's x 12, 75's x 8
dips - bdwt x 20, bdwt x 15
bb bench press - 135 x 40
pushdowns - 2 x 10-12/stack
French press (EZ bar) - 2 x 10-12/115-125
French press (cable - V bar) - 2 x 12-15/155-170
Smith overhead press - 225 x 12, {RP 260 x 6, x 3, x2}, 160 x 20
side db laterals - 35's x 20, 45's x 10 drop 35's x 10 drop 25's x 15
reverse pec deck - 130 x 15, 145 x 12
bb front raise - 75 x 15, 95 x 10
Smith shrugs - 315 x 20, 405 x 12, 455 x 8, 225 x 40
bb curls - 3 x 6-12/110-140
seated incline db curls - 2 x 8-10/50's
concentration curl (Arnold style) - 2 x 10-15/30-40
cgbp - 3 x 8-12/230-255
Tate press - 3 x 10-15/45's-60's
pushdowns - 2 x 10-15/stack
leg press - 650 x 15, 750 x 10, 850 x 8
leg ext - 2 x 20-25/stack
hack squat - 300 x 15, 400 x 10
lying leg curls - 3 x 10-15/110-130
sldl - 220 x 12, 270 x 10
standing calf raise - 4 x 20-25/stackHit chest today....
flat db press - 100's x 18, 100's x 14
incline db press - 100's x 11, 100's x 9
incline db flyes - 60's x 12, 70's x 10
dips - 2 x 15-20/bdwt
Went to a different gym. They had an Olympic bar, so decided do some deads - haven't did them in a long time. Problem was the bar was the chrome type that's very thick in diameter - hard to maintain a grip with heavy weights - even with straps. Even only 225 was hard to grip on bb rows, so didn't go so heavy.
wide grip pullups - 4 x 6-8
deadlift - 315 x 10, 365 x 6, 405 x 3
bb rows - 2 x 12-15/225
t-bar rows (Olympic bar - end in the corner - alternating hand grip) - 135 x 20, 180 x 15, 225 x 10
underhand pulldowns - 2 x 10-12/170-190
seated cable rows (rotating grip)- 3 x 15-20/150-180
They had the electronic device that checks BMI & BF% today. They did me - BMI said 29.8 and BF% said 7.2%. I believe my bf is more around 9-10% - not sure.
Smith overhead press - 225 x 12, 260 x 7, 260 x5
db press - 80's x 15, 95's x 9
bb front raise - 70 x 15, 90 x 10
reverse pec deck - 130 x 15, 145 x 15, 160 x 8
Smith shrugs - 315 x 20, 405 x 12, 315 x 20, 225 x 35
Smith incline press - 275 x 9, 295 x 5
flat db press - 100's x 18, 100's x 13
flat db flyes - 70's x 12, 80's x 8
dips - 3 x 15-20
cable crossovers - 2 x 20-25/65
wide grip pulldowns - 2 x 8-12/190-220
barbell row - 3 x 8-15/250-300
underhand pulldowns - 3 x 8-12/160-190
seated cable row (wide grip) - 2 x 12-15/stack
dumbell hammer curls - 2 x 8-12/50's-65's
seated incline dumbell curls - 2 x 8-10/40's-50's
machine preacher curl - 2 x 21
hyperextensions - 2 x max reps
Smith OHP - 225 x 12, 255 x 8, 270 x 5, 165 x 20
db side laterals - 35's x 15, 45's x 10 drop 35's x 12 drop 25's x 15
reverse pec deck - 145 x 15, 160 x 10
bb front raise - 70 x 15, 90 x 10
Smith shrugs - 315 x 20, 405 x 10, 225 x 35
pushdowns - stack x 15, stack x 12
skullcrushers - 115 x 15, 130 x 10
overhead cable extensions (leaning) - 155 x 20, 170 x 15
wide grip pulldowns - 180 x 12, 220 x 8
barbell row - 280 x 10, 310 x 8
T-bar row - 200 x 12, 250 x 8
underhand pulldown - 170 x 12, 190 x 8
hyperextensions - 2 x 30-35/bdwt
EZ bar curls - 4 x 8 - 12/100 - 140
alternate DB curls - 2 x 8 - 12/50's - 60's
concentration curl (Arnold style) - 3 x 10 - 15/30 - 45
CGBP - 4 x 8 - 12/230 - 250
bench press (speed reps) - 6 x 5/170
pushdowns - 2 x 12 - 15/stack
overhead cable extensions (leaning) - 3 x 12 - 15/140 - 155
OMG.. those GUNZ :jd::jd: