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Domination Of The Pink Weights


dpc

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So I'm feeling much better this week. I don't think I'm getting better though, I just think it's the nerve blocker working now. But I am doing some training here at home. Mixtures of chin ups, band pull aparts, face pull's, tri extensions and side delt raises. Just feels nice to feel a little sore here and there.

I think I'm going to try and get some money together to get a new belt. Mine is a POS and that oen time I tried the one at my old gym I loved it. So I plan on doing that soon.

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4/26/14

Today I realized that my gym has a small crappy gym. It's crap but it's something. This is what I did today.

2 sets of db flyes

30x12x5 db bench press

tricep extension with weight stack 4 sets

wide grip pulldown 4 sets (then I hit my head on their piece of crap equipment and threw a dumbbell at it)

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I like it! Is it a gym inside your apartment or a gym truly inside another gym? ;) Good work on the design, how will you split up your new workout?

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Truthfully I probably won't design it in any way. It's so hit or miss on how I'm feeling each day that I think I'll just play it by year. I'm smart enough not to double up on something like do chest two days in a row but I really don't think I'll make it an official split. I honestly think I'll just get more angry if I'm not able to do something on a certain day. I think it's more for keeping me sane than anything.

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4/28/14

40 chin ups

Band pull a parts

Band tri extension

Band side raise

Band curls

4/29/14

Chest press machine

5 sets of 6 reps

DB bench

30x12x4

Lying DB extension

4 sets of 15

Supersetted with

Hammer curls

4 sets of 8

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5/1/14

30 chin ups

band pull aparts. did these nice and slow

band side raise

band push downs supersetted with band curls (held these at the top and squeezed that peak baby)

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5/1/14

30 chin ups

band pull aparts. did these nice and slow

band side raise

band push downs supersetted with band curls (held these at the top and squeezed that peak baby)

Niicccee! Does it feel good to do chins again? Good work man

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It does. It feels good to have soreness in my upper back area (from the band pull aparts)

Edited by dpc
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Yeah core stuff bothers my leg. I have an apt with a spine specialist on Wednesday. I went in today for some different types of xrays.

My primary doctor looked at my MRI and said I have a disc that is bulging but she said I had it 10 years ago and its not actually touching anything.

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5/3/14

Chest Press machine

some different weights for 15,15,12,10

db bench press

30x10x2

one arm standing db press

30x8x3 each arm

tripushdowns supersetted with hammer curls

tripushdowns 105x15x3

hammer curls 30x10x3

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5/5/14

Wide grip lat pulldown

75x12x2

95x8x3

DB row

35x15x3

upright row with cable stack

some weight for 15 reps for 3 sets

band pull aparts

15x3

it was the second set of pulldowns when i realized my biceps were shot from the last week. every workout im doing pull ups and curls and stuff like that so they are just tired and not used to working out (considering i havent worked out since december). kind of a wasted workout to me

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FOr the most part I always feel fine. After my session on Saturday I never felt any soreness and only felt tiredness once I started lifting today.

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5/9/14

Today I went to an actual gym to test things out with my back/leg. Note: Today I do not have to work which means how I am feeling might be much different if I had to work for 9 hours before going to the gym.

Bench Press

barx8x2

70x5x1

85x5x1

105x3x1

120x2x2

This felt pretty good. I could have pushed it but just wanted to see what I could do with my back and leg. No pain here. I will say though that each rep I did today was rather fast and controlled so although I am weak it felt controlled.

Military press

barx6

55x6

65x6

75x6

65x10

Everything felt good here. Once again could have pushed it.

Lying EZ bar tri extension.

barx10

bar+10x10x2

All felt good here.

Reverse hypers on GHR (this actually worked quite well for a make shift reverse hyper)

5 sets of 5 reps with no weight

This felt totally fine. No issue

GHR

5 sets of 8 reps

All good here.

Prowler push

50 lbs and 4 trips (not sure how long each trip was).

I did these very light and very slow. Just basically walked with it. Worked out well.

Tomorrow if I feel okay I might go and try and do some very light squats and pulls. We will see.

I went around the internet and tried to ask some people their opinion on my situation. Here is what I got:

Matt Rhodes from EliteFTS

First, make sure you're healthy and can live your life. That's most important.

As for training, my initial thought is that you need to train the whole body. To me, if you keep all the muscles in the body strong that's less compression on the spine. I could be wrong.

I like using a full body plan 2-3 days per week. I'd squat, press, bench, deadlift (whatever you can do) but I would make sure the weights are very manageable. Over time you'll build up strength. Not sure you'll ever be able to train crazy heavy, but I'm guessing you'll be able to train and stay in pretty good shape.

My advice is to find what you can do that doesn't debilitate you and get really good at it.

I'd repost this to other guys to see what their thoughts are.

Good luck.

Vicent Dizenzo EliteFTS

Hey Dylan, I am very sorry to read about your back. I am not comparing my back to yours, I will just give you my circumstances, and you can do what you will with the information.

I ruptured two discs in my back around 17 years ago. L4-5, L5-S1 I believe. I was basically told I needed quite an intrusive surgery at the time and I would never lift heavy again. I chose not to go the surgery route as I always hear it's a coin toss. I lived on pain meds and alcohol for a couple of months and felt sorry for myself. That got old quick so I went back to the gym.

I did more of a bb type program. My bench sucked for powerlifting, but was good in a commercial gym. So I worked on that and low and behold I kept making progress. I could go into a long story, but with some great mentors and hard work I have accomplished a lot since my injury.

Regarding lower body work. I find I can squat with the safety squat bar without comprimising my back. I can also use the trap bar deadlift. Long story short, I just tried different things lightly and if they did not hurt I worked up with them.

I also spent/spend a lot of time trying to keep my back as healthy as possible. I do rehab/prehab work for it regularly. I used to spend a lot of time on an inversion table on a slight decline for traction (too many people try to hang upside down, no bueno in my opinon). I sleep with various wedges and pillows under my legs. Without them I wreck my back while sleeping. In other words, you have to actively try and get your back better/stronger if you want to punish it lifting weights.

I hope some of this helped. Best of luck with your lifting.

Mark RIppetoe

Yeah, this is outside my bailiwick. My suggestion is that you continue to train with perfect form and correct pulling mechanics for as long as you can, while gaining weight to add mass around your spine.

Louie Simmons

We recommend you start by with pulling a light sled say with about a 45lbs plate. This should traction out the spine with no compression. You need to do the Reverse Hyper exercises even if you do not have a machine. You can get into a power rack with (2) 2x12s in a power rack to support your upper body, hang legs behind you. Strap small amount of weight between your legs with a belt and go as far underneath as you can. Also, it would be important to find an ART therapist.

Let me know if you have any other questions,
Louie Simmons

(I asked him if he meant pull as in walk forward or walk backward and he said forward but I could try backward if I felt good. He then left me the number to Westside and told me to call him if I had more questions)

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You certainly have good advice here! I'm amazed you were able to reach all of these experts!!!

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5/10/14

Box squat (box is probably an inch above parallel. It's all I got.

barx5x2

75x5

95x5

115x3

135x3x3

rack pulls

135x5

155x5x3

makeshift reverse hyper

3 sets of 5 reps with body weight

ghr

3 sets of 8

50 lbs prowler

made 5 trips. once again not sure how far each trip is. walked nice and slow

really no issues at all today. everything felt good. the right side of my lower back feels weaker on the pulls and also holding the bar on the squat. wasnt pain, just felt weaker.

i lost my pos belt so now i need to buy a new one. didnt really want to have to spend money on that right now but thats okay. all sets today were beltless

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Matt

I love you

Okay not the point of this message. But I hope in 5 years I can reread this log and read that and laugh. So I was thinking about my programming. I would like to get back on 531 but I'm nervous about my back. I was thinking about doing 531 normal for the bench press and press but only do the 531 for the squat after those two. After squatting I could do mixtures of rack pulls, lighter deadlifting and lifts like that.

What are your opinions? Obviously I won't start tomorrow as I want to see how my body is reacting to all of this but just thinking.

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I'm blushing haha :wub:

I like the idea, I would think that doing 5/3/1 squats with deadlift variations as assistance work, and the overhead/bench press as 5/3/1 would be advisable in your case. The rehab and GPP that Simmons suggested could constitute an optional 4th day of the program. Another thing that would be exciting to try is making it a 5/3/1 CLEAN & press/HANG CLEAN & press to keep some back work in, and keep the actual load lighter than it would be for a deadlift. The other two days could be 5/3/1 with squat assistance work being mostly the rehab work.

Thoughts?

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The only issue I have with that is that I have never done those two exercises in any way. Those two exercises are very form dependent and I'm not sure if I should learn a complicated exercise while having back issues.

I still plan on training the back with rows and chins and rack pulls just not as an actual day. And I do plan on doing the reverse hypers and maybe even the GHR everyday I'm at the gym. Just more workload on some days and less work on others. It's 8:30 PM after two days of some decent work and I feel no pain in my hip.

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5/12/14

This was my first workout that I've done after working. THe other two workouts have been during days off. I purposely made this an upper body day.

Military Press

barx5x2

55x5

65x5

75x5

85x5

95x5

Felt decent. Could have done more but just measuring out how things feel.

Db bench press

30x8

40x8x3

straight bar pushdowns (i love this bar at this gym. it spins on the center piece so when your hands rotate the bar rotates with you. little things but i like it)

70x15x3

seated row

70x10x3 (did these slow and paused)

one set of 12 on ghr

dumbbell curl

20x15

30 total wide grip pull ups throughout workout

hip was sore when i went to the gym. when i left the gym my hip and back felt great. now its been a few hours and both are pretty sore but im okay. this is the reason ill be doing squats on my days off

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I'm glad things are feeling good still, it's great to see you back in the gym. It was probably best not to push the last set, just for the sake of starting slow and keeping progress going.

Good to see you appreciating the little things like that triceps bar haha! I always had my favorite barbell at the wellness center and would track it down anywhere in the gym. It had a scratch on the knurling so I knew which one to look for.

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