Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Double D

I am looking to atleast row 200's for a rep soon!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

It all depends on how my next few workouts go. If I've really stalled, then I'll yake a break for a couple of weeks. I'll give the 8 seconds a try then

i cant wait to see that workout. Its gonna be killer. Hows the program going lately? Still feeling on top of it?

Quote:

Originally Posted by Witchblade

200's are more like mini-barbells instead of dumbells. Simply using that stuff will work your forearms a lot.

everybody would be walking around looking like Popeye! That would be incredible!

Quote:

Originally Posted by Double D

I am looking to atleast row 200's for a rep soon!

Go for it, DD! Don't let ReproBro catch you up, now

Posted by: Gazhole

So, last night i attempted to go to the gym, but i forgot about the early closing on Friday rule they have.

Its a fucking stupid rule.

Now i have to go there on a SATURDAY.

A SATURDAY.

Dear shit, its going to be a twat-a-thon and not the cool lesbian porn kind either. We're talking valley of the chav here.

I hate my gym. The sooner i start my own gym the better.

Posted by: Pylon

My old gym (owned by and built for competitive bodybuilders) had DBs up to 200. When it closed, I moved to a really nice gym...owned by and built for genpop. The DBs max at 100.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

My old gym (owned by and built for competitive bodybuilders) had DBs up to 200. When it closed, I moved to a really nice gym...owned by and built for genpop. The DBs max at 100.

Why do good gyms always close? There used to be a great one up by where i work, but they revamped the leisure centre and when it re-opened all the freeweights were replaced by electronic machines, and the dumbell selected went up to like...50lbs!!!

Posted by: SamEaston

Speaking of Twat-a-thons, i had to go to my gym (which is a uni gym, so imagine the absolute fannies going around there, with their tight T-shirts!) at night a couple of weeks ago. We have a black matted area where all the free weights are, and it seems to be the general consensus that if you are stood on the black mat, or touching any part of it, then you are in the 'weight training area' and so can get away with any old shit you feel like!

Anyway, there's this really tall skinny kid who is always in at night, with long hair who always looks stoned, just wanders about in a daze - in fact, i watched him one day, he picked up a 4kg DB and curled for about 50 reps with one arm!!. He didn't even do the other arm!! Muppet! Anyway, you get the point, he's a twat.

So, theres a guy on the black mats doing lat raises with 16kg DB's, looking in the mirror, really going for it. You know what's coming dont you? Yeah, the kid walks onto the black mats and straight into the lat raise on the way up!!. It hit him in the jaw - almost knocked his head off his shoulders!!

Oh dear, i know im not perfect, but come on!!

Posted by: Pylon

wow. That's something I would have paid to watch.

Posted by: Gazhole

Lol, i was about to say the same thing! I would have a applauded that performance all the way to the emergency room

Posted by: Gazhole

For Saturday:

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Workout - PHASE 2: Hypertrophy (LOWER A)

Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso

Romanian Deadlifts - 6, 6, 6, 6 @ x2 30KG / 66lbs DBs (1:45 RI) 4/1/1/1

Bulgarian Squats (Per Leg)
6 @ 35KG / 77lbs BB (1:45 RI) 4/1/1/1
6 @ 30KG / 66lbs BB (1:45 RI) 4/1/1/1
6, 6 @ 25KG / 55lbs BB (1:45 RI) 4/1/1/1

Good Mornings - 6, 6 @ 45KG / 99lbs BB (1:45 RI) 4/1/1/1

Leg Curls - 6, 6 @ 50KG / 110lbs (1:45 RI) 4/1/1/1

Leg Extensions - 6, 6, 6, 6 @ 75KG / 165lbs (1:45 RI) 4/1/1/1

Calve Raises - 20, 20 @ 90KG / 198lbs (1:00 RI) No Tempo - PR

Static Holds (30sec) - 1, 1, 1, 1 @ x2 40KG / 88lbs DBs (1:00 RI) No Tempo

Core Work

2x20 Reverse Crunches (20sec RI)

30sec Rest

1x45sec Side Planks (Each side)

***

So all in all a bit of a dissapointing one if you ask me. Overestimated myself on the Bulgarian Squats (by a fucking LOT!) so had to take them down quite a bit. Will try them again next time with 25KG for the whole thing and see how than pans out.

I think because of that excessive load, my lower back just totally gave out. Good Mornings were agony in the closing reps of that second set, and im still feeling pain there now so im putting off my Upper workout untill tomorrow to be sure.

Cut the last two sets of Good Mornings and opted for some Leg Curls instead. Why, god?

In short Leg Curls fucking blow. What a stupid machine that thing is.

Leg Extensions on the other hand still seemed too easy, though i did realise why i hate machines so much - people fuck with the settings. Took me a few minutes to even get the bloody thing usable.

Still though, PR on Calve Raises and Static Holds were surprisingly easy, so i guess its rough with the smooth this time...

Posted by: Double D

You doing your goodmornings seated or standing?

Posted by: Gazhole

Quote:

Originally Posted by Double D

You doing your goodmornings seated or standing?

Standing.

The first set was fine, but that second set...christ.

Posted by: Gazhole

Ooh, on a side note i checked the scales thismorning.

Dont know if its an error so ill check tomorrow aswell but if only for today, my new weight is:

188lbs, a 6lb increase.

Posted by: Double D

WOW! 6lbs....nice. I can eat a milk shake a jump 6lbs, but you seem like a hardgainer!

Goodmornings=OUCH!

Posted by: SamEaston

I love Good Mornings - i really feel them the next day!

Gaz - hows your back today?

Posted by: Pylon

Congrats on the jump, Gaz!

Posted by: Gazhole

Quote:

Originally Posted by Double D

WOW! 6lbs....nice. I can eat a milk shake a jump 6lbs, but you seem like a hardgainer!

Goodmornings=OUCH!

Haha, cheers DD!

Trust me if i wanted to i could gorge on the eats and put on a load of weight, but almost all of it would be fat which i dont want. Im not into the bulk/cut cycle thing.

The downside is that its tough to gain sometimes, but the upside is now ive gained 6lbs and my bodyfat is the same! My girlfriend has commented my stomach looks flatter aswell, though so \m/

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

I love Good Mornings - i really feel them the next day!

Gaz - hows your back today?

Good Mornings are awesome, a really great movement!

The problem is that it was a bad "feel" the next morning

.

Back is feeling better though, still not great. Will be keeping an eye on it tonight thats for sure.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Congrats on the jump, Gaz!

Thanks man

.

Its a long time coming, i feel like ive been stuck on 182 forever, haha.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Thanks man

.

Its a long time coming, i feel like ive been stuck on 182 forever, haha.

I'm going to tell you the same thing I told fufu when he started to go up from the low 180s: When you hit 200 pounds, no sex for you!

Great job, man!

Posted by: MCx2

I love me some good mornings. Good shit!

Do you do them with stiff legs? I like the bent knee variation, I feel like they are safer for some reason.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

I'm going to tell you the same thing I told fufu when he started to go up from the low 180s: When you hit 200 pounds, no sex for you!

Great job, man!

Thanks to the miracle of the light switch its never been a problem

And thanks man

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

I love me some good mornings. Good shit!

Do you do them with stiff legs? I like the bent knee variation, I feel like they are safer for some reason.

Nah, im with you, man. I do them with slightly bent knees aswell. With straight legs it really hurts my knees, i cant keep my back as neutral, and i have less ROM.

With bent knees it feels awesome, and i can get my torso paralell to the ground. The only drawback is that it does put a bit more stress on the lower back, which i found out

Posted by: Gazhole

For Tuesday (Damn, im busy lately...):

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

Crunches (1 sec pause at top) - 2x20 @ 20sec rest

30sec rest

Side Planks (30sec) - 2x1 per side @ 30sec rest

Workout - PHASE 2: Hypertrophy (UPPER B)

Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso

Floor Press - 6, 6, 6 @ x2 34KG / 74.8lbs DBs (1:45 RI) 2/1/1/1

Pullups - 6, 6, 6 @ BW + 8KG / 17.6lbs (1:45 RI) 2/1/1/1

Single Arm Overhead Press - 6, 6, 6 (Per Arm) @ x1 24KG / 52.8lbs DB (1:45 RI) 2/1/1/1

Bent Over Rows - 6, 6, 6 @ x2 24KG / 52.8lbs DBs (1:45 RI) 2/1/1/1

Standing Curls - 14, 10 @ x2 12KG DBs (1:00 RI) No Tempo

Plate Pinches (20sec) - 1, 1 @ x4 10KG / 22lbs Plates (2 per hand) (0:20 RI) No Tempo

Plate Pinches (20sec) - 1, 1 @ x4 10KG / 22lbs Plates (2 per hand) (0:30 RI) No Tempo

***

Ouch.

Really hit it hard this time. The only thing i wasnt happy with was the Bent Over Rows. I have no idea why i tried to do them with a tender lower back, but i did. I only really twigged why they werent working into the last set ('Cause ahm a FREAKIN' moron, 'kay?).

Still, i managed to finish all the sets and without dropping reps, no less. I had to make them not as bent over as they usually are though, and it was a tough few sets considering my biceps were totally fried.

Pullups were the reason for that, but im happy cos i FUCKING nailed them this week! OH YAH!

Everything else was great, Floor Press felt really good, grip work was so tough i couldnt turn the tap on at home since my thumbs didnt work, ummm...yeah. Good stuff.

Posted by: MCx2

Yeah man! Nice pullups, nice everything!

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Yeah man! Nice pullups, nice everything!

Thanks dude!

Even my butt?

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Thanks dude!

Even my butt?

You know it!

Posted by: SamEaston

Amazing job on the pullups mate

I can only dream of pulling my own fat ass, never mind actually adding weight!! Brilliant!

Watch the old back though

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

You know it!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Amazing job on the pullups mate

I can only dream of pulling my own fat ass, never mind actually adding weight!! Brilliant!

Watch the old back though

Haha, thankyou *bows* in my next program Pullups and Dips are going to be two exercises i really focus on. Simply because they roooole!

And i will, ive always had problems with my back so im in no hurry to make it worse, haha.

Posted by: Double D

I want to do westside again, but I cannot dedicate my time to it right now. Reason being, everytime I look at your floor presses it makes me miss em.

Posted by: Gazhole

Quote:

Originally Posted by Double D

I want to do westside again, but I cannot dedicate my time to it right now. Reason being, everytime I look at your floor presses it makes me miss em.

floor presses are pretty fun.

Why no time? Just busy life in general?

Posted by: SamEaston

OH squats!

With weight!!

May i ask - what are kneeling squats?

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

OH squats!

With weight!!

May i ask - what are kneeling squats?

Lol, my 3rm for OH Squats is 35KG / 77lbs or something. Im sure i did 40KG / 88lbs before though. Next program its one of the lifts im gonna be concentrating on improving. I should probably mention i do them ATG aswell

Kneeling Squats are just that, you kneel down on the floor and sit on your feet (a little padding is good) and either get a barbell onto your shoulders or put two dumbells by your feet (what i did) then keeping your back straight lift yourself up so your hips, knees, and head are in line, then lower back down again. The trick is to make most of the movement come from going backwards rather than tilting your upper body forwards at the hips.

Posted by: Double D

Do you feel like those static holds are improving your grip strength?

And no, no time at all!

Posted by: SamEaston

OH Squats just seem like such a complex and dangerous lift - tremendous effort Gaz!

I did my first leg day on my new program today (journalled tomorrow), and incorporated Squats (ATG - of course!) and split squats as my first and second movement respectively. I had planned to do Leg Extensions later on in that same workout, but after Split Squats, i changed my mind! OUCH!

Posted by: Double D

OH squats really arent dangerous. Just be careful the weight. Besdies that they are actually more for balance and core work than anything.

Posted by: SamEaston

Really? Im a liability with a bar on my back - never mind holding one above my head!!

Im not sure my old knees would appreciate Kneeling Squats though!

Posted by: DOMS

Quote:

Originally Posted by Double D

OH squats really arent dangerous. Just be careful the weight. Besdies that they are actually more for balance and core work than anything.

Yeah, they're definitely not an ego exercise.

Posted by: MCx2

I defintely like the setup here Gaz, I'm gonna give the overhead squats a go myself come Monday.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Do you feel like those static holds are improving your grip strength?

And no, no time at all!

I've definitely noticed a marked improvement during lifts, even if im not progressing with the actual grip work itself. My forearms have gotten bigger aswell, haha.

Same with the core work. During lifts like OH Squats, Bulgarians, Single Leg RDLs, 1 Arm OH Press...etc...i feel a lot more comfortable and solid. Whether its the core work or the lifts or a combo of both making that improvement i dunno, its cool though.

You are playing a lot of ball lately though i gotta say! Youve gotta be careful with the balance between that and lifting i guess, otherwise your shoulders may fall off :P.

Quote:

Originally Posted by SamEaston

OH Squats just seem like such a complex and dangerous lift - tremendous effort Gaz!

I did my first leg day on my new program today (journalled tomorrow), and incorporated Squats (ATG - of course!) and split squats as my first and second movement respectively. I had planned to do Leg Extensions later on in that same workout, but after Split Squats, i changed my mind! OUCH!

Like DD said, OH Squats are only dangerous if you try to progress with the weight too quickely - much like any other lift. They are a bit harder than most other lifts, but once you have the flexibility and core strength built up they're a lot of fun to do.

Last night i found them a little easy with the weight i was doing to be honest.

And lol, yeah. Split Squats are one of my most dreaded movements - they hurt like a mofo i have to say! I dont blame you for skipping the Leg Ext's after that!

Quote:

Originally Posted by Double D

OH squats really arent dangerous. Just be careful the weight. Besdies that they are actually more for balance and core work than anything.

True dat. My core could deflect bullets when im repping with OH Squats, lol. Still hits the Quads pretty hard at higher loads though, and the glutes feel really tight if you go ATG.

Quote:

Originally Posted by SamEaston

Really? Im a liability with a bar on my back - never mind holding one above my head!!

Im not sure my old knees would appreciate Kneeling Squats though!

Just be careful if you try the OH Squats, lol. Do them with an empty bar. The first time i did them it was wobbling like crazy with nothing on it. If you feel it going - let go!

Quote:

Originally Posted by DOMS

Yeah, they're definitely not an ego exercise.

Hell no, in relative terms the weight im using on them is stupidly low, i can curl more than i can OH Squat! Soon sort that out on the next program though.

Quote:

Originally Posted by ReproMan

I defintely like the setup here Gaz, I'm gonna give the overhead squats a go myself come Monday.

Its a good call. Theyre a really fun lift to do! And thanks, dude. Im really enjoying this program. Everything seems to fit really well. I think i may repeat this in a program or two.

When doing the OHs just make sure you lock your elbows and keep looking forward. Itll help keep your back straight, if i look down i tend to feel a lot less stable, lol.

Posted by: Bakerboy

Those kneeling squats are like Seiza.

Posted by: Gazhole

Did BB just call me an asian girl?

Posted by: Double D

Sissy!

Posted by: Gazhole

Posted by: Bakerboy

Quote:

Originally Posted by Gazhole

Did BB just call me an asian girl?

FigtingArts.com - Seiza: The Kneeling Posture

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

FigtingArts.com - Seiza: The Kneeling Posture

Thats exactly how i sit when im doing them actually, haha. Feet together in a V shape and everything.

From now on they will be known as Seiza Squats

Posted by: Witchblade

http://mp4.centurymedia.com/europe/5.wmv

Thought you might like this Gaz.

Posted by: Gazhole

Who the heck are they? Lol. They look like a pleasant bunch of lads..

Posted by: Gazhole

My back pain has gotten the better of me. I was just doing some bodyweight squats and things last night, doing some flexibility tests and the like, and it started to play up again. It still hurts. Its right on the very bottom, right above my hips upto the lower part of the lumbar area.

It feels more like constant muscular tension rather than a spinal issue.

The bottom line is that it hurts, and its a hindrance to do basic movements. As shitty as this is im gonna have to take a week off, even though this program was going amazingly well. Still, no sweat, we roll with the punches. Ill take a week off, do 2 weeks of conditioning work, and get right on with the strength phase and get some PRs.

I dont want to start heavy 1RM lifting with a bad back, so im being smart about this. Its just a real deflating decision, yknow?

This week im gonna do lengthy flexibility sessions everyday, basically a more in depth version of what i do in my warmups. Maybe i have tight hip flexors or something, that can contribute to back pain...

Hell i dunno. Im just bummed out. At least im getting an Xbox 360 tonight.

Happy Birthday to me................................for the 22nd.

Posted by: SamEaston

That sucks man. You just have to take it easy i guess. Remember, nothing is worse for a back back than absolute rest, so keep moving, keep it warm.

When i hurt my back rowing, i took a hot water bottle to bed and strapped it to my back (i know its summer!!) - woke up in the morning and felt a million times better!

Happy Fucking Birthday eh! Hope you have a good day anyway!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

My back pain has gotten the better of me. I was just doing some bodyweight squats and things last night, doing some flexibility tests and the like, and it started to play up again. It still hurts. Its right on the very bottom, right above my hips upto the lower part of the lumbar area.

It feels more like constant muscular tension rather than a spinal issue.

The bottom line is that it hurts, and its a hindrance to do basic movements. As shitty as this is im gonna have to take a week off, even though this program was going amazingly well. Still, no sweat, we roll with the punches. Ill take a week off, do 2 weeks of conditioning work, and get right on with the strength phase and get some PRs.

I dont want to start heavy 1RM lifting with a bad back, so im being smart about this. Its just a real deflating decision, yknow?

This week im gonna do lengthy flexibility sessions everyday, basically a more in depth version of what i do in my warmups. Maybe i have tight hip flexors or something, that can contribute to back pain...

Hell i dunno. Im just bummed out. At least im getting an Xbox 360 tonight.

Happy Birthday to me................................for the 22nd.

£10 says that you come back stronger.

Happy birthday, Gazhole! So, your...22 years old?

Posted by: Gazhole

No, i mean my birthday is on the 22nd :P.

Im 20.

Sorry if that wasnt clear, hahahaha. Thankyou anyways!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

That sucks man. You just have to take it easy i guess. Remember, nothing is worse for a back back than absolute rest, so keep moving, keep it warm.

Aye, thats why im gonna do a lot of flexibility stuff. I could stand to work on that a bit more anyways i think. Its not terrible, but im nowhere near as limber as i was a few years ago, lol.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

£10 says that you come back stronger.

I hope so. Im really gonna push the PRs this time. I guarantee my bench is gonna go way up, Deadlifts and Squats are obviously a tad tougher, haha.

Thankyou for the confidence

Posted by: SamEaston

Ahh - i thought you meant 'Happy Birthday to me' for the 22nd time!

Sorry, im retarded!

Good job on the XBox though! You should take this injury as an opportunity to sit on your arse and play computer games until your thumbs bleed!

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

Who the heck are they? Lol. They look like a pleasant bunch of lads..

Dream Evil - The Book of Heavy Metal. I love that song (and only that song).

Good luck with your back.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Dream Evil - The Book of Heavy Metal. I love that song (and only that song).

Good luck with your back.

God dammit, i knew id heard that song before! I dont really listen to that album much, but their "Evilized" one is awesome.

See if you can find the song "Made Of Metal". Its one of the coolest songs ever.

And thankyou, i hate my back

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Ahh - i thought you meant 'Happy Birthday to me' for the 22nd time!

Sorry, im retarded!

Good job on the XBox though! You should take this injury as an opportunity to sit on your arse and play computer games until your thumbs bleed!

No, i think im retarded for the way i put it :P

And yeah, Xbox is awesome. I bought it last night with an extra controller, all the premium kit like a harddrive, Oblivion, Flat Out Carnage, and Dead Rising for £300. Not too shabby.

Just need a decent TV now. Im squinting to see which coloured square is me.

Posted by: MCx2

Quote:

Originally Posted by DOMS

£10 says that you come back stronger.

Another 10 here man. Sorry to hear about the back troubles, defintely nothing to mess with. You'll be back in no time though!

Posted by: fufu

how did you hurt your back?

I am just getting over a back injury.

The way I fixed it was time off loading the spine and stretch stretch stretch

You can try belt squats, that is what I did. They load at the hip so it doesn't compress the spine, they really slam the legs.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Another 10 here man. Sorry to hear about the back troubles, defintely nothing to mess with. You'll be back in no time though!

I could make some serious cash outta this

Cheers though man, i need to hear this sorta thing from you guys! Injuries deflate me more than anything, same as being ill, its just the most frustrating thing ever because i know the rest of me is in better shape than ever!!!!

Posted by: Gazhole

Quote:

Originally Posted by fufu

how did you hurt your back?

I am just getting over a back injury.

The way I fixed it was time off loading the spine and stretch stretch stretch

You can try belt squats, that is what I did. They load at the hip so it doesn't compress the spine, they really slam the legs.

Im not too sure, i think it may have been that workout a little while ago where i overreached with Bulgarian Squats. Since that workout it hasnt been right, im guessing i pulled or strained something there and it hasnt recovered.

Hows your back feeling, dude?

And yeah, im gonna do about half an hour of Activation, Dynamic Flexibility, Mobility, and Static Stretching tonight and every day. I think im gonna start doing that on my rest days aswell.

I may actually try some belt squats. What would you use? A dip belt? Dont the plates hit the floor? I guess you could do them on a box...

Posted by: fufu

^ yeah, a dip belt is fine. You can stand on two - benches, two boxes, two anything that is stable.

You can really load the weight on those, and depending on how comfortable your belt is it can be painful when it digs in your hips. I was using a chain belt, so it was horrible.

I learned to wrap some towels for padding.

My back is feeling way better. At college I trained through it because I would have gone insane if I couldn't train. It is in the area you are describing. I don't know if it is as much back pain as it is hip for me. I haven't felt a strong twinge in that area for a while. It was a chronic deal for months until I really started to work on healing it. Some days it would hurt to walk, it sucked. It all came about because I was just too tight, I think.

Posted by: Gazhole

Yeah, it does seem pretty hip orientated. Right at the bottom there feels incredibly tight. How did you get past that? I do a lot of hip dominant work, i pride myself on balance in my programs, haha.

Was it just frequent stretching that helped or did you add in any specific exercises to help with it? It really bugs me, its the area i get most problems with

Posted by: fufu

What exactly do you mean by tight? Like the belt feels tight or something else?

Stretching is what really did it to help. I didn't choose exercises to help it, I only chose exercises not to do that would bother it.

How long do you hold a stretch for?

Posted by: Gazhole

Quote:

Originally Posted by fufu

What exactly do you mean by tight? Like the belt feels tight or something else?

Belt? Im talking about the back pain

Quote:

Originally Posted by fufu

Stretching is what really did it to help. I didn't choose exercises to help it, I only chose exercises not to do that would bother it.

Yeah, i thought stretching would be a good call.

Quote:

Originally Posted by fufu

How long do you hold a stretch for?

About 20-30 seconds usually. Sometimes longer if the area is being troublesome, lol.

Posted by: Gazhole

This is what i did yesterday, will be doing today, and my new warmup/warmdown schedule for every workout, aswell as my rest days:

***

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Warmup - Mobility

A's - 2x12
Scorpians - 2x12 Per Side
Hip Circles - 2x60sec
Ankle Drill - 2x12 Per Leg

Warmdown - Static Stretching

Side Neck Stretch - 30sec per side
Down Neck Stretch - 30sec
Vertical Superman Stretch - 30sec
Overhead Tricep Stretch - 30sec per arm
Shoulder Dislocation Stretch - 30sec per arm
Somatic Hamstring Stretch - 2x30 sec per leg
Calve stretch - 30sec per leg

***

Any comments go for it.

Im off work sick. Fucking flu.

When it rains it pours!

Posted by: Double D

Hope your feeling better soon. I know how it is to feel like some crap!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Hope your feeling better soon. I know how it is to feel like some crap!

Trust me, i hope im better soon too. I hate illness.

Its easing off today i think, plenty of sleep and R+R usually cures me of most things. Back is still playing up though

.

Hows things with you, DD?

Posted by: Double D

Good I got a midnight tourny this weekend!

Posted by: SamEaston

Hey Gaz

Hope you're gonna be back in the gym soon, but while you're not - enjoy the rest!

Posted by: Double D

Good god man, update this thing!

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Trust me, i hope im better soon too. I hate illness.

Its easing off today i think, plenty of sleep and R+R usually cures me of most things. Back is still playing up though

.

Hows things with you, DD?

How's it feeling today?

Posted by: DOMS

I hope you're getting better, Gaz!

Posted by: Gazhole

Hey everybody, thanks loads for the kind words

Sorry i havent been on here regular, between the usual busyness, getting early nights because of the flu last week, and the stupid back situation i havent really gotten much time to internet it up.

My flu is basically gone, my sinuses are still slightly full but the whole fatigue and murky-head-ness that comes with it is 95% gone now. Im still dosing myself up with stuff, haha.

My back is a hell of a lot better also. Its still not perfect, just a moderate uncomfortableness. It seems to have isolated itself closer to my hips, so im thinking i have some sort of hip tightness/mobility/flexibility issue that i need to look at. It makes sense, since i consider my hams and back my two strongest areas, and i do some work primarily directed at my glutes quite regular.

Ive started static stretching post-workout, and stretching on off days aswell, but if anybody has any specific things that could help if i do indeed have a hip issue, then please fire away! It might not be the case, but a process of elimination will reveal whats actually wrong. Sherlock Holmes style. Word.

Ummm, went back to the gym on Monday, and did some conditioning work. Wasnt a lot because i wanted to see how i held up, but here we go:

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

Reverse Crunches (1 sec pause at top) - 2x20 @ 20sec rest

30sec rest

Planks (45sec) - 2x1 @ 30sec rest

Workout - PHASE 3: Conditioning (UPPER)

1a) Bench Press - 14, 14 @ x2 30KG / 66lbs DBs (1:00 RI) - PR
1b) Bench Rows - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)

2a) Single Arm OH Press - 14, 14 (Per Arm) @ x1 18KG / 39.6lbs DB (1:00 RI)
2b) Supine Rows - 14, 14 @ BW + 7.5KG / 16.5lbs (1:00 RI) - EASY!

Warmdown - Mobility

As - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)

Warmdown - Static Stretching

Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams
Quads
Calves

x30sec per hold per side/arm/leg if applicable.

TOTAL GYM TIME = 60-70 mins

Posted by: Scarface30

hey man, just reading your journal and your title definitely suits you for sure!

I'll be in checking things out!

getting sick definitely sucks, but its good you're back at it now.

Posted by: MCx2

I've been stretching on my days off as well, seems to be working wonders.

So you take time off, get sick, and come back to set a PR!! Awesome!

Posted by: DOMS

Great workout, Gaz!

As for stretching, I'm making it a habit to stretch every half-hour or so while I'm at work. That, more than anything else, is really improving my flexibility. I do about 2 minutes of stretching per break.

Oh, and I don't know what a half-hour US converts into your metric units.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

hey man, just reading your journal and your title definitely suits you for sure!

I'll be in checking things out!

getting sick definitely sucks, but its good you're back at it now.

Compulsive Shithead suits me, or Strength, Dedication, Ambition?

Either way its probably right, lol.

Thanks for stopping in, dude

.

Hows things?

Quote:

Originally Posted by ReproMan

I've been stretching on my days off as well, seems to be working wonders.

So you take time off, get sick, and come back to set a PR!! Awesome!

I totally feel more flexible for stretching more often. Especially in the hamstrings. I dunno, maybe i have a tight posterior chain overall? I hate the body :P.

But thankyou, i was pretty surprised with the PR myself! I only used those DBs because the other ones were in use and i was impatient, still...seems to have paid off!

I felt way stronger on that whole workout to be honest, i think using extended negatives has really improved my endurance. TUT really works, it seems!

Quote:

Originally Posted by DOMS

Great workout, Gaz!

As for stretching, I'm making it a habit to stretch every half-hour or so while I'm at work. That, more than anything else, is really improving my flexibility. I do about 2 minutes of stretching per break.

Oh, and I don't know what a half-hour US converts into your metric units.

Cheers DOMS old chap!

And yeah, im starting to see why everybody reccomends frequent stretching and flexibility work whatever your goals are. I should start doing it at work actually, people would look at me funny and i like that.

Oh, and i think 1 minute US = 0.34 of a Jiffy. So 10 jiffys = 30 minutes, also known as a british hour. This is why theres a time difference between us and the rest of the world.

Posted by: Scarface30

the Strength, Dedication, Ambition..although the wise remarks I see in some of your posts crack me up too lol.

things aren't bad, can't complain because no one would listen to me! ha

hows everything across the Atlantic?

Posted by: SamEaston

Quote:

Originally Posted by ReproMan

So you take time off, get sick, and come back to set a PR!! Awesome!

Ha ha, i didn't notice that! Ace!

Maybe i should take a week off too

Posted by: Witchblade

Did you know that being a bit ill actually makes you stronger? I believe it's because of the huge amount of anti-bodies the body makes.

Very good bench press you got there, gaz.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

the Strength, Dedication, Ambition..although the wise remarks I see in some of your posts crack me up too lol.

things aren't bad, can't complain because no one would listen to me! ha

hows everything across the Atlantic?

Lol, well thankyou on both counts!

Everything is good over here really, i dont pay much attention to whats going on outside my immediate friends and family.

Hows the training going?

Quote:

Originally Posted by SamEaston

Ha ha, i didn't notice that! Ace!

Maybe i should take a week off too

Its a good idea every once in a while! I dont plan on making a habit of it

Quote:

Originally Posted by Witchblade

Did you know that being a bit ill actually makes you stronger? I believe it's because of the huge amount of anti-bodies the body makes.

Very good bench press you got there, gaz.

Thats cool! If i ever compete ill go kiss a hobo a few days before contest, haha

.

I still hate being ill though.

And thanks dude

. It could be a lot better though, i know my BB Bench could improve a load more. I guess we'll find out in the strength portion of this program!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Cheers DOMS old chap!

You fucking kill me!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

...Hows the training going?

training is going pretty well, thanks for asking. started doing some strength training this week for the next couple of weeks, so we'll see how that goes!

Posted by: Double D

Looks like those supines come naturally about like mine do! Nice work Gaz!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Looks like those supines come naturally about like mine do! Nice work Gaz!

Yeah, i love Supine Rows! I was really ego-stoked when one of my friends from the gym tried them and found them tough as hell at a weight i found little problem.

He Deadlifts more than me, so i needed that

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

training is going pretty well, thanks for asking. started doing some strength training this week for the next couple of weeks, so we'll see how that goes!

Awesome

.

Strength work is great. Hopefully in a few weeks ill be up to par again, so i can start my strength phase.

Posted by: Scarface30

look at that, coming back from being sick and setting a PR! nice stuff Gazhole!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

look at that, coming back from being sick and setting a PR! nice stuff Gazhole!

Two PRs! GHRs and Bench on monday

Posted by: SamEaston

And modest too!

Nah, good work Gaz! Im glad you feel better - and that 1st superset looks brutal!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

And modest too!

Nah, good work Gaz! Im glad you feel better - and that 1st superset looks brutal!

But i did get 2 PRs! Its not boasting if its true

Touch wood, my back IS feeling a lot better today i have to say!

It was pretty damned tough. Those Seiza Squats are really hard in high reps, ive never done them above 6 reps before, haha.

Hows things?

Posted by: SamEaston

I know, i know - next thing you'll be putting all your PR's in bold like me

Im grand - thanks for asking. I had a bit of an embarrassment in the gym today. I did a quick warmup on the treadmill and had my mp3 player on and left it sitting on the console. So im jogging away merrily and by mistake i catch my hand on my earphone cable, knocking the mp3 off the console. So, it takes a slow dive to the treadmill belt, unattaching the earphone cable as it goes - all the while im thinking 'don't trip up on this fucking treadmill, dont trip up, don't trip up . . . '
So, my player hits the belt, bounces once in a sort of teasing way, like if you were quick, you might just be able to catch it, then gets whipped up by the belt, flung off the far end and scoots all the way across the gym, in front of all of the bikes, and lands in the squat rack.
At this point, i've realised im now going to have to face the embarrassment and fetch my mp3 back, and have stopped the treadmill. So as i turn to step off i realise that the guy using the squat rack (to do squats - a rarity in my gym) was actually mid-set as my mp3 appeared under his ass.
I believe it was the fastest movement i ever made to retrieve my mp3 from under this guys butt, and leave the gym.
I waited at least half an hour before going back in to complete my workout!

Posted by: Gazhole

Oh dear! Hahahahaha, well thats a new one on me

I think everybody has embarrassing gym moments every once in a while. I remember not so long back when my trousers split all the way over my ass during a set of squats. Thatll teach me to go ATG, i had to complete the rest of the session with my butt showing. Sigh :P.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

What? You didn't leave immediately

I can just imagine plates clattering and equipment crashing as everyone double takes at the bottom of every one of your reps from that point on!

Posted by: katt

haha that is funny!

I'm glad we were the only ones that had an embarrassing gym visit.. but we didn't leave, we just ignored it and went on.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

What? You didn't leave immediately

I can just imagine plates clattering and equipment crashing as everyone double takes at the bottom of every one of your reps from that point on!

Of course i didnt leave, i have a fantastic arse, no reason to hide it

. People will build theme parks on it one day.

Besides, i had a workout to do goshdarnit!

Posted by: Gazhole

Quote:

Originally Posted by katt

haha that is funny!

I'm glad we were the only ones that had an embarrassing gym visit.. but we didn't leave, we just ignored it and went on.

At the end of the day, the idiots who dont know what theyre doing in there are more embarrassing than my naked rear end or an mp3 player with a mind of its own.

My naked rear end with a mind of its own on the other hand is horror movie material. Kinda like "Idle Hands" but with a bottom...

Ewww...

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

My naked rear end with a mind of its own on the other hand is horror movie material. Kinda like "Idle Hands" but with a bottom...

Ewww...

Posted by: Double D

I may just start following your journal on the other site......but I really like this thread! I think I am in love with the Gaz!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Two PRs! GHRs and Bench on monday

shit man, my bad...didn't see the bench PR. nice job with that then!

Posted by: Gazhole

Quote:

Originally Posted by Double D

I may just start following your journal on the other site......but I really like this thread! I think I am in love with the Gaz!

Thats right, no-one can get enough of the 'hole

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

shit man, my bad...didn't see the bench PR. nice job with that then!

Its alright, haha. Thankyou, sir

Posted by: Scarface30

nice workout Gazhole! really like those T-bars

next routine I'm definitely throwing them in. I like the upper/lower split too, going to try one myself next time around.

Posted by: Witchblade

You're kicking ass.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

nice workout Gazhole! really like those T-bars

next routine I'm definitely throwing them in. I like the upper/lower split too, going to try one myself next time around.

Thanks man

Yeah, i dont do Tbars very often but i quite liked them. May have to start doing them more often!

What split are you doing at the moment? Push/Pull/Legs?

Upper/Lower is a solid split. Definitely worth a try. I cycle programs with that split and Full Body, both give results but both are still really different. Tough in different ways too :P.

Hows the training going?

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

You're kicking ass.

cheers WB! Im glad things are starting to pick up again (touch wood!), i hate it when everything fucks up at once and puts a boulder in your way.

Really getting pumped up for the next phase, i cant wait to start setting some new PRs. Im itching to Deadlift again. Its gonna be awesome.

Hows your stuff going at the moment?

Posted by: Witchblade

I like your new sig btw.

Posted by: Double D

You know what I think you ought to go to so I wont comment again.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Thanks man

right now I am doing a vertical push-pull/legs and core/horizontal push-pull. I really like it too, but I'm looking forward to trying the upper/lower.

training didn't happen today. I was away for the weekend, and thought I'd be home in time today for it, but I wasn't. I hate when I don't get to the gym, I get irritated, I told my mom that and she was like "yeah I thought you seemed a little annoyed today." definitely hitting it tomorrow though!

Posted by: katt

Hi Gaz....

Just dropping by to say hi!

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

I like your new sig btw.

Haha, thanks dude. Im on an Arnold spree atm, reading a biography about him called "Fantastic" and watched The Terminator last night. Im pumped up!

Posted by: Gazhole

Quote:

Originally Posted by Double D

You know what I think you ought to go to so I wont comment again.

lol

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

Haha, dont worry about missing a day. As long as you do the workout you missed when you go next its fine. I dont plan my schedule too tightly anymore anyway, im too busy. Im getting to the stage where all the exercises i choose are on the fly aswell, just adhering to the program template.

Posted by: Gazhole

Quote:

Originally Posted by katt

Hi Gaz....

Just dropping by to say hi!

Hey there!

Thanks for dropping in!

Hows things?

Posted by: Gazhole

So - again - ive had to skip training. Back. Again.

This is really annoying me. I may have to go and see a specialist. Im doing the stretching, im taking the training easy, i took over a week off, im trying to sit better...

Sigh.

Posted by: katt

It's good your taking some time off - the back is nothing to fool with

Posted by: Gazhole

Quote:

Originally Posted by katt

It's good your taking some time off - the back is nothing to fool with

Very true. I just get so frustrated with this stuff, yknow? I have been back like a WEEK and already its playing up again.

Posted by: katt

Probably a good idea to see a specialist, to find out exactly what's going on. It's frustrating, but what's more frustrating - Taking time off or not ever being able to workout again because of a screwed up back?

Posted by: Scarface30

take care of the back man..you should go see someone about it. when my legs started to get really bad, I thought I needed new orthodics. went to the sports medicine doctor at my school, found out I had mild stress fractures. I say mild because they weren't completely fractured but he said if I kept running on them, play basketball, skipping rope I'd be out 3-4+ months. you don't want something bad to happen to your back, or you'll be out longer than a week.

Posted by: Scarface30

yeah, what Katt said...she beat me to it prett much

lol

Posted by: Gazhole

Quote:

Originally Posted by katt

Probably a good idea to see a specialist, to find out exactly what's going on. It's frustrating, but what's more frustrating - Taking time off or not ever being able to workout again because of a screwed up back?

Quote:

Originally Posted by Scarface30

take care of the back man..you should go see someone about it. when my legs started to get really bad, I thought I needed new orthodics. went to the sports medicine doctor at my school, found out I had mild stress fractures. I say mild because they weren't completely fractured but he said if I kept running on them, play basketball, skipping rope I'd be out 3-4+ months. you don't want something bad to happen to your back, or you'll be out longer than a week.

You guys are right, of course. Im not an idiot to keep scratching at an open sore in hopes of it just magically going away.

I know a guy whos good with these things. He sorted out my girlfriend's arm when she messed it up (bad posture + playing violin a lot = really messed up back and elbow position) so i may go and see him. He's got a practice about 30 miles away, so thats fine really.

Getting a new car on the weekend too! My first car all to myself

Posted by: Gazhole

Having a night of Patriotism it seems. Feel really buoyed up ready to war against the English with swords and that...

Too bad im a good few hundred years late

Still. At least i can take solace in the fact that our national anthem, and language in general, looks like it belongs in a JRR Tolkien novel:

Hen Wlad Fy Nhadau

Mae hen wlad fy nhadau yn annwyl i mi,
Gwlad beirdd a chantorion, enwogion o fri;
Ei gwrol ryfelwyr, gwladgarwyr tra mâd,
Dros ryddid collasant eu gwaed.

Gwlad, gwlad, pleidiol wyf i'm gwlad.
Tra môr yn fur i'r bur hoff bau,
O bydded i'r hen iaith barhau.

Hen Gymru fynyddig, paradwys y bardd,
Pob dyffryn, pob clogwyn, i'm golwg sydd hardd;
Trwy deimlad gwladgarol, mor swynol yw si
Ei nentydd, afonydd, i mi.

Os treisiodd y gelyn fy ngwlad tan ei droed,
Mae hen iaith y Cymry mor fyw ag erioed,
Ni luddiwyd yr awen gan erchyll law brad,
Na thelyn berseiniol fy ngwlad.

Its this part that cracks me up : "Ei gwrol ryfelwyr, gwladgarwyr tra mâd" thats really fucking hard to say.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Getting a new car on the weekend too! My first car all to myself

Are you gonna post any pics of it?

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Are you gonna post any pics of it?

Yeah, for sure! Its nothing special in a car sense, but my Grampa (grandfather) left it to me after he passed away about this time last year. The first person im going to visit with it is him, i havent gone to see him after the funeral yet...

But on a lighter note, ill post some cheesy pics of me posing on it

Hows life, DOMS?

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

But on a lighter note, ill post some cheesy pics of me posing on it

Like that?

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Like that?

Alright, but i don't think my bikini will fit me anymore...

Posted by: DOMS

Quote:

Originally Posted by Gazhole

For the love of God, please don't do it in the bikini that Witchblade posted!

Quote:

Originally Posted by Gazhole

Hows life, DOMS?

I've been ill since last Thursday. It's starting to get real old. I'm thinking about working out tonight, anyway. It'll be the first day of the 5x5 program, so it'll be light work. I just can't stand not working out!

Other than that, life has been kinda blah. Mostly because I've been ill. The only good item of note is that my preparation for options trading is really starting to come along.

How's life treating you? Other than the car, that is.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Man that sucks! I hate being ill too. I cant stand not being able to do things! Working out especially.

Options trading? Stocks? Do go on!

Life is generally good. Have a week off work now since its my Bday. Basically just chilling out, really! Having to take another week off after being back only a week because my back is just agony. That sucks balls. That program was going amazingly well too.

Posted by: Witchblade

Hey we should make a club called 'The Everyday Adventures of Three Jacked Intellectual Emo's'

... no?

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Hey we should make a club called 'The Everyday Adventures of Three Jacked Intellectual Emo's'

... no?

Im in if we can get shirts with that written on.

Posted by: Double D

I posted elsewhere....

Posted by: SamEaston

Hey Gaz - that sucks to hear about your back again. It must be an underlying problem. Best you get it sorted out now and take the time to recover. Hope your birthday celebrations went well!

Good job on the car! My first car was a Vauxhall Nova Sting. I thought the 'Sting' part was cool, until i realised that i had actually been stung out of the £500 i paid for it.

should've realised it was a heap of shit when we went to drive it home from the garage and had to push it to the top of a hill to get it started.

Does yours have a CD player? The most exciting thing about getting my first car was making up about a hundred mix-tapes to listen to! Amazing

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Hey Gaz - that sucks to hear about your back again. It must be an underlying problem. Best you get it sorted out now and take the time to recover. Hope your birthday celebrations went well!

Lol, i havent had them yet! Its tomorrow, saturday, and sunday nights. 3 Day party, baby! Oh yeaaah!

And yeah, i just think i was an idiot to go back to the gym when it still wasnt perfect last week. Its my own fault. Im not an ostrich, i cant bury my head in the sand and hope itll go away, haha.

Quote:

Originally Posted by SamEaston

Good job on the car! My first car was a Vauxhall Nova Sting. I thought the 'Sting' part was cool, until i realised that i had actually been stung out of the £500 i paid for it.

should've realised it was a heap of shit when we went to drive it home from the garage and had to push it to the top of a hill to get it started.

A nova? You chav! :P

Quote:

Originally Posted by SamEaston

Does yours have a CD player? The most exciting thing about getting my first car was making up about a hundred mix-tapes to listen to! Amazing

No need for a CD player! I have an mp3 player with 6000 songs on it, and a tape to mp3 converter! So if anything, i hope it has just a tape player!

Im not actually supposed to know im having the car either apparently...somebody let it slip to me and they shouldnt have. Oops!

Posted by: SamEaston

Chav-tastic!!

It was the safest car i ever had. It wouldn't even start for about a fortnight!!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Chav-tastic!!

It was the safest car i ever had. It wouldn't even start for about a fortnight!!

haha, safe!

I cant wait. I wont have to ASK for the car from then on.

Posted by: SamEaston

Honestly though - they don't make cars like that nowadays!

I crashed it about 5 times -into different things like... a wall, the side of the house, the garage door when i forgot that i hadn't raised it, another car - and every time, whatever i crashed into came off worse than my car! I remember some of the paint came off following some scrape or another and, because the car was white, i mended it with Tipex - my parents were none the wiser

Posted by: Gazhole

Just an update - i am still alive, haha.

Not really much to say at the moment. I have an appointment with an osteopath on saturday about my back, ive put together a bunch of programs because ive been bored as hell, and im playing xbox untill my thumbs bleed.

I also have a near constant erection because i have nothing to tire me out at the moment. Luckily the missus is staying for the weekend

Other than that, just playing the waiting game...

Posted by: SamEaston

And there we were thinking you had the hangover from hell after your birthday celebrations!

Hope you're keeping active . . .

Ahem . . . . .

Posted by: Gazhole

So i was in with the Osteopath for a good hour today. Great guy, really knows his stuff. Used some really big words that my little brain couldnt handle.

But seriously, an hour of manipulation of tissue, various joints, and pretty much every cubic inch of my spine...i feel like ive been hit by a bus. I think he cracked everything to do with my back, hips, shoulders...

Im knackered.

This was his diagnosis:

"A right sacro-iliac strain which was causing a pull through the right latissimus dorsi and so affecting your shoulder. This was predisposed by the shortening of your right hamstring over your left and the fact that you were doing single leg squats."

My orders:

"Lots more attention to stretching and flexibility, especially in the hamstring area; more attention to form during exercises; perhaps keep workout intensity to moderate from now on, rather than 1RM lifts."

Basically i think the main issue is really tight hams, and that issue was compounded by my horrible form and overloading on Bulgarian Squats that one time. My bad back is a recurring problem.

The plan:

Light lifting this week, lots of stretching every day, swimming, low impact stuff basically to ease back into it. I have a follow up appointment next saturday with him, and probably a few others. He doesnt think itll take long to sort me out.

It feels a lot easier now, but because he broke down most of my stabilizing tissue with all the manipulation earlier it feels like ive been chopping wood all day, haha.

Still. Im on the mend

Posted by: fufu

very nice, a good diagnoses is relieving.

Posted by: vortrit

That sucks. I've got some injuries right now too. I think they bother me more mentally than the physical pain...

Posted by: Scarface30

good to hear it is nothing TOO serious. I mean it is still an injury but if all it will take is some extra stretching and not doing 1RMs then thats good news

Posted by: Witchblade

I thought you were already doing tons of flexibility stuff?!

Posted by: Gazhole

Quote:

Originally Posted by fufu

very nice, a good diagnoses is relieving.

I know, even though it kills even more this morning i know its going to go away, haha. Before i didnt have a clue what was going on!

Quote:

Originally Posted by vortrit

That sucks. I've got some injuries right now too. I think they bother me more mentally than the physical pain...

Whats your injuries dude? Anything serious? And yeah, injuries are a biatch

Quote:

Originally Posted by Scarface30

good to hear it is nothing TOO serious. I mean it is still an injury but if all it will take is some extra stretching and not doing 1RMs then thats good news

Totally, man. It could be a lot worse, especially with the back. The last thing i want is a disc problem. I guess its lucky its more a muscular problem!

Quote:

Originally Posted by Witchblade

I thought you were already doing tons of flexibility stuff?!

Me too! Haha! He said my overall flexibility was good, especially my spinal mobility (thoracic i think, you dont want the lumbar to move...) but my hamstrings and lower posterior chain was pretty poor. I guess im just gonna have to do MORE, if only for that area.

Posted by: MCx2

Quote:

Originally Posted by Gazhole

So i was in with the Osteopath for a good hour today. Great guy, really knows his stuff. Used some really big words that my little brain couldnt handle.

But seriously, an hour of manipulation of tissue, various joints, and pretty much every cubic inch of my spine...i feel like ive been hit by a bus. I think he cracked everything to do with my back, hips, shoulders...

Im knackered.

This was his diagnosis:

"A right sacro-iliac strain which was causing a pull through the right latissimus dorsi and so affecting your shoulder. This was predisposed by the shortening of your right hamstring over your left and the fact that you were doing single leg squats."

My orders:

"Lots more attention to stretching and flexibility, especially in the hamstring area; more attention to form during exercises; perhaps keep workout intensity to moderate from now on, rather than 1RM lifts."

Basically i think the main issue is really tight hams, and that issue was compounded by my horrible form and overloading on Bulgarian Squats that one time. My bad back is a recurring problem.

The plan:

Light lifting this week, lots of stretching every day, swimming, low impact stuff basically to ease back into it. I have a follow up appointment next saturday with him, and probably a few others. He doesnt think itll take long to sort me out.

It feels a lot easier now, but because he broke down most of my stabilizing tissue with all the manipulation earlier it feels like ive been chopping wood all day, haha.

Still. Im on the mend

Well, that's great news! I'm a bit surprised like the others with the diagnosis considering you have one of the most extensive stretching/warm up routines of anyone on the forum

, but it's good news nonetheless!! Glad to see you'll be joining us in the gym again!!!

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Well, that's great news! I'm a bit surprised like the others with the diagnosis considering you have one of the most extensive stretching/warm up routines of anyone on the forum

, but it's good news nonetheless!! Glad to see you'll be joining us in the gym again!!!

Haha, i was a little surprised aswell since i went through all the different things i did. He said it was good though, just i really need to focus on the tight hamstrings.

Im happy though, at least now i have a path to follow. Before i just didnt know what to do.

Im back in the gym tomorrow

.

Shall be coming up with a rehab program sometime today!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Whats your injuries dude? Anything serious? And yeah, injuries are a biatch

I don't know yet. I went on a little 15 mile run last month and I've been having pain on the bottom of my feet. It's mostly in the morning when I first wake up and take a few steps. Some days it's better than others but usually into the day it don't bother me much. I'm going to see the doctor Tuesday, so hopefully I will find something out.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Plantar Fasciitis (spelling?) possibly?

Posted by: katt

Feeling better Gaz?

Posted by: SamEaston

Hey G!

Im glad your Doc gave you a positive diagnosis - at least now you can be proactive in getting back to the gym and knowing which exercises to avoid etc.

I was thinking about you the other day. There was a program on telly based on this town in Wales and it was showing this restaurant with some people ordering dinner. This guy was ordering food and was talking this gobbledygook (obviously Welsh) until right at the end he said 'pineapple fritters'. So the conversation went a bit like this:

Waitress: Awe gyroud sueyow choann eirudyhs
Man: Ruoe chhoihe mclapoj shhjoidj jfijhsl
Waitress: Iuhhj phhuebbcl ihs ihhodlke fpueb slchziua
Man: Tuenls oihiebl sphanlfoh oihs Pineapple Fritters

I almost died laughing

Posted by: Gazhole

Quote:

Originally Posted by katt

Feeling better Gaz?

Im getting there, thanks

.

Going swimming tonight, for a change. I have my comeback program right here:

***
Split

Mon - HIIT + Steady State (Swimming)
Tue - Total Body Push
Wed - HIIT (Bike)
Thur - Rest*
Fri - Total Body Pull
Sat - Steady State (Treadmill)
Sun - Rest*

* = Stretching, Dynamic Flexibility + Core Work every single day.

Total Body Push

1) Overhead Squats 2x12

2) Dips 2x12

3a) Goblet Squats 2x20
3b) Bench Press 2x20

4a) Calve Raises 2x20
4b) Skullcrushers 2x20

Total Body Pull

1) Turkish Getups 2x12 (6 per side)

2) Pullups 2x12

3a) RDLs 2x20
3b) Supine Rows 2x20

4a) Saiza Squats 2x20
4b) Curls 2x20

** = All RIs are 1:30.

***

I know Turkish Getups arent really a Pulling exercises, but it invokes the core a lot which i want to focus more on. I also dont want to do too many movements that might compromise my lower back so *shrugs*.

Any comments from anyone are really appreciated at this stage!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Options trading? Stocks? Do go on!

Sorry, man, I missed this. What would you like to know?

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Hey G!

Im glad your Doc gave you a positive diagnosis - at least now you can be proactive in getting back to the gym and knowing which exercises to avoid etc.

I was thinking about you the other day. There was a program on telly based on this town in Wales and it was showing this restaurant with some people ordering dinner. This guy was ordering food and was talking this gobbledygook (obviously Welsh) until right at the end he said 'pineapple fritters'. So the conversation went a bit like this:

Waitress: Awe gyroud sueyow choann eirudyhs
Man: Ruoe chhoihe mclapoj shhjoidj jfijhsl
Waitress: Iuhhj phhuebbcl ihs ihhodlke fpueb slchziua
Man: Tuenls oihiebl sphanlfoh oihs Pineapple Fritters

I almost died laughing

Lol, Welsh is a pretty odd language i'll give it that! Theres a place near me that has a really Elvish name that proves my point that we should all live in a Tolkien novel. Its called "Energlyn".

I mean...come on.

Surely thats the next valley over from Rivendale?

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Sorry, man, I missed this. What would you like to know?

Just what you do, it sounds interesting!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Just what you do, it sounds interesting!

I've been studying trading for about 2 years. I just became interested in options about 6 months ago. I've gotten to the point where I'm paper trading.

I figure that I've got another 3 or 4 months of paper trading and then it's on to the real thing.

Most of what I do it technical, but I do use a little of the fundamentals and miscellaneous (Fed announcements, oil prices, etc.)

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Thats pretty awesome, dude! Good job

.

Who do you work for? Or is there such a thing as freelance?

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Thats pretty awesome, dude! Good job

.

Who do you work for? Or is there such a thing as freelance?

Thanks, man.

Right now, I do computer consulting for a living. I just getting started in trading. My plan is to work for a real asshole of a boss: me.

My goal is to make enough $90,000/year. This will take at least two years to reach. But when I make it, no more bosses, no more clock-punching, and I can work from anywhere that I have Internet access.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Thanks, man.

Right now, I do computer consulting for a living. I just getting started in trading. My plan is to work for a real asshole of a boss: me.

You sound like a man with a plan, thats really great. I like it when people at least have an idea of where they wanna be cos ive always been totally unsure.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

You sound like a man with a plan, thats really great. I like it when people at least have an idea of where they wanna be cos ive always been totally unsure.

You're way at the beginning. What are your plans?

Posted by: Scarface30

nice workout! slowly getting back into man

Posted by: Gazhole

Quote:

Originally Posted by DOMS

You're way at the beginning. What are your plans?

At the moment, get certified at become a decent PT/Coach.

Ive had tonnes of plans. If i get somewhere with music that would be great too, but ive also got experience in office/admin crap if worst comes to worst.

I should probably pick something...

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

nice workout! slowly getting back into man

Thanks man

Out of all the training ive ever done in my life, nothing knackers me out more than when i go for in in a swimming pool. Its harsh as fook.

Posted by: vortrit

Swimming is exellent stuff. I've been sticking to it since I've been having problems with my foot. Way to go.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Thanks man

Out of all the training ive ever done in my life, nothing knackers me out more than when i go for in in a swimming pool. Its harsh as fook.

True. I always find the breathing part really difficult. Its like 'OMG, im drowning - Oh yeah - BREATHE'.

I've got to say, the programs you set up for yourself are really thorough and well planned. If i ever need a specific program setting up, im coming to you!

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Swimming is exellent stuff. I've been sticking to it since I've been having problems with my foot. Way to go.

It felt really good, i have to say. Really low impact on the back which is perfect with my issue atm.

I love swimming, i think its a great combination of muscular and cardiovascular work than nothing else can quite acheive.

In my prime i could do 60 lengths in an hour without taking one break. Granted i was a lot lighter, but still!

How is the foot anyways?

Posted by: MCx2

I like swimming too, I wish I had a nice pool to swim in and I wasn't afraid of the ocean.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Haha, thankyou

id be happy to help you out!

Im putting together a document, much like the stickies in the training forum, of how i put together my training plans. Mostly so i can refer to it if i ever forget things *shrugs*.

Just wrote a template for the next program im gonna do after im fully recovered. Incorporates elements from the last four programs i put together (i was bored when i was off...) and stuff from this one aswell.

***

WEEK 1

Day 1 = High Vol, High Int (5x5 @ 6rm) – Fullbody A
Day 2 = Grip Work (High Int) + Steady State (Swimming)
Day 3 = Low Vol, Low Int (2x8 @ 10rm) – Fullbody B + Grip Work (Pinch) + HIIT (Bike)
Day 4 = Rest
Day 5 = Low Vol, High Int (2x4 @ 4rm) – Fullbody A + Steady State (Treadmill)
Day 6 = Grip Work (Low Int) + HIIT (Swimming)
Day 7 = Rest

WEEK 2

Day 1 = High Vol, High Int (5x5 @ 6rm) – Fullbody B
Day 2 = Grip Work (High Int) + Steady State (Treadmill)
Day 3 = Low Vol, Low Int (2x8 @ 10rm) – Fullbody A + Grip Work (Pinch) + HIIT (Swimming)
Day 4 = Rest
Day 5 = Low Vol, High Int (2x4 @ 4rm) – Fullbody B + Steady State (Swimming)
Day 6 = Grip Work (Low Int) + HIIT (Bike)
Day 7 = Rest

WORKOUTS

Fullbody A - Upper Horizontal/Fullbody B - Upper Vertical
(Movements – 1xLower Pull, 1xLower Push, 1xUpper Pull, 1xUpper Push)

EG:

Deadlifts
Goblet Squats
Pullups
Dips

OH Squats
RDLs
Bench
T-Bar Rows

***

Just rough at the moment, and i havent included info about the warmups, warmdowns, and core work which is basically all my flexibility work and stuff.

Not too shabby though

How are you?

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

I like swimming too, I wish I had a nice pool to swim in and I wasn't afraid of the ocean.

Dude, i could never swim in the ocean. That would be horrible! A few of my friends do scuba and surfing and stuff...no way!

Swimming is awesome though, the one good thing about my gym is that theres a pool bolted onto the side of it :P

Posted by: katt

Your new plan looks pretty good - hope it works for you? Any changes in diet with the new plan?

Posted by: Gazhole

Quote:

Originally Posted by katt

Your new plan looks pretty good - hope it works for you? Any changes in diet with the new plan?

Well, in my four week taster of 100% sedentary life i've packed on a substantial gut (hence the large cardio allotment in this program) so im pretty much just keeping it to a maint at the mo. My diet is always pretty much the same. If i want to put on weight ill add a meal, if i want to lose weight ill cut one.

Thanks though, i hope this works too! First night back on the weights tonight. Wish me luck, y'all!

Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

Planks (30sec) x2 @ 20sec rest

30sec rest

Reverse Crunches - 2x25 @ 20sec rest

Rehab Program - Week 1 : Day 2 (Resistance = Total Push)

1) Overhead Squats - 12, 12 @ 20KG / 44lbs BB (1:45 RI)

2) Dips - 12, 12 @ BW + 15KG / 33lbs (1:45 RI)

3) Front Plate Hold Squats - 20, 20 @ 15KG / 33lbs Plate (1:30 RI)

4) Bench Press - 20, 10+5 @ x2 22KG / 48.4lbs DBs (1:30 RI)

5) Calve Raises - 20, 20 @ 90KG / 198lbs (1:00 RI)

6) Skullcrushers - 20, 20 @ 10KG / 22lbs BB (1:00 RI)

Warmdown - Mobility

Ys - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)

Warmdown - Static Stretching

Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams x 3
Quads
Calves

TOTAL TIME IN GYM = 80mins

***

Phew...that was a lot of reps.

So yeah, my work capacity is comparable to that of a three toed sloth...i was nearly dying in there today.

I guess it IS my first day back doing weights in basically a month, and my body has more than likely been concentrating on more important things like producing vast amounts of sperm or stopping my spine collapsing thus reducing me to a pulp not dissimilar from sperm, rather than keeping my conditioning, muscle mass, or strength up to par.

Obviously.

It still doesnt make it any more psychologically appealing though.

For the play-by-play:

Overhead Squats felt GREAT. My flexibility is really improving. I had no trouble keeping form, where i usually have to put a little effort into locking out my elbows while keeping my back straight and solid - but not today.

Dips were tough, i didnt do them for my whole last program let alone my time off, so my body isnt really neurally up-to-scratch. Good fun though.

Front Plate Hold Squats are just that - you squat while holding a plate out in front of you. I held it about 10" away, so thats about 1pn (1 Peter North). Tough movement.

Bench was interesting. Hard to keep form for some reason. High reps is brutal...

Then i did that isolation stuff to finish off.

As a side note - when i do planks, if i look down my body, my gut hangs down there like Robin Williams' fat suit in "Mrs Doubtfire". Yippee.

Posted by: katt

Funny - I was just reading about overhead squats yesterday and commented how hard they looked..

On another note - thanks for the visual on the planks... I really needed that....

Posted by: Gazhole

Quote:

Originally Posted by katt

Funny - I was just reading about overhead squats yesterday and commented how hard they looked..

On another note - thanks for the visual on the planks... I really needed that....

Just making sure im as un-attractive on the net as i am in real life :P.

Seriously though, i really just say stuff like that to get a laugh, lol. Its not that bad, just enough to make me notice it because it was pretty six-packy before i started having this back issue and stopped training.

Tried to keep the calories down while i was off, but i just got REALLY hungry, haha.

Hows things with you?

Posted by: Scarface30

great workout man, you really do take a good deal of time coming up with a program and it pays off for sure!

pn...

Posted by: katt

Quote:

Originally Posted by Gazhole

I'm getting nervous about when my 8 weeks is up and I have to go back to eating maintenance or cutting... I eat so much now, I'm going to be so hungry when I have to cut back .

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

great workout man, you really do take a good deal of time coming up with a program and it pays off for sure!

pn...

Well heres hoping it pays off! Otherwise all that work is for nothing

.

Hows things?

Posted by: Gazhole

Quote:

Originally Posted by katt

I'm getting nervous about when my 8 weeks is up and I have to go back to eating maintenance or cutting... I eat so much now, I'm going to be so hungry when I have to cut back .

Well i dont envy you thats for sure! But come on, itll be worth it at the end, surely?

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Well heres hoping it pays off! Otherwise all that work is for nothing

.

Hows things?

things aren't bad, started work yesterday and it wasn't too bad. making some money that I will be putting right towards a new computer I desperately need. getting antsy about getting back to the gym but I wanna rest completely.

hows things with you besides rehab of the injury?

Posted by: SamEaston

Glad you got back to the gym mate! Your new program looks shit hot! I reckon you'll burn off the majority of your 'gut' in the first couple of weeks back at the training. Take advantage of the fact that your body is used to having lots of food and not doing much exercise, step up the training and BINGO - return of the 6-pack!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

It's not bad. The doctor gave me some stretching exercises. He said doing leg exercises would be fine, but no running for awhile. I can do elliptical, swimming, biking, etc., though.

Posted by: Double D

Program looks familiar I figured I would just stop in to say hey.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

Cool, are you building the computer yourself or is it an off-the-shelf job?

And yeah, take it easy dude - rest is good. When lifting is less a challenge and more a struggle injuries are certain to follow.

Write that down

.

Things are pretty good, thanks. Cant really complain to be honest! Recording a cover of Jungle Love by Morris Day and The Time, playing Oblivion on the 360, and generally chilling out!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Glad you got back to the gym mate! Your new program looks shit hot! I reckon you'll burn off the majority of your 'gut' in the first couple of weeks back at the training. Take advantage of the fact that your body is used to having lots of food and not doing much exercise, step up the training and BINGO - return of the 6-pack!

I should hope so, i hate being a bit of a chubber, lol.

I am hoping that ill get some degree of "newbie gains" since ive been off so long!

Hows you?

Posted by: Gazhole

Quote:

Originally Posted by vortrit

It's not bad. The doctor gave me some stretching exercises. He said doing leg exercises would be fine, but no running for awhile. I can do elliptical, swimming, biking, etc., though.

I expect its the impact of the running that messes it up?

Glad to hear its not serious though, man

.

Is the training going well besides?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Program looks familiar I figured I would just stop in to say hey.

The Double D!!!

Lol.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

.

Things are pretty good, thanks. Cant really complain to be honest! Recording a cover of Jungle Love by Morris Day and The Time, playing Oblivion on the 360, and generally chilling out!

no, I'm buying it from Futureshop. its a decent computer, dual core 2.6GHz, 400GB, 3GB Ram, DVD/CD burner, 20inch flat panel screen so I was pleased with it.

thats aweome man that you're doing a cover!

should I write that down as the wise advice from ye Gaz? lol

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Yeah, I know what you mean. Swimming really wipes me out. I did some last week.

The foot seems to be coming along. The doc says I have planter fascites (or something like that) and it should get better in a month. If it don't I'll have to get cortizone shots into my feet (yay!).

Still he said weight training is okay (legs, etc). I'm still not going to take my chances and stay away from deads and squats for awhile longer or at least do them with light weight for now.

Posted by: katt

My husband got a shot in his shoulder - it was amazing what results are still there... and it's been 2 months

Posted by: vortrit

Quote:

Originally Posted by katt

My husband got a shot in his shoulder - it was amazing what results are still there... and it's been 2 months

cortisone?

Posted by: SamEaston

You're doing great pal! And you're still doing BW pullups! I've seen so many guys who still do assisted pullups so you've nothing to be worried about!

Just think how much your pullups will increase when you lose the belly too!!

Sorry to be mean, but i couldn't resist!

Posted by: katt

Quote:

Originally Posted by vortrit

cortisone?

Yep

Posted by: katt

Wow - that was a long one - I'd be tired also after that!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

You're doing great pal! And you're still doing BW pullups! I've seen so many guys who still do assisted pullups so you've nothing to be worried about!

Just think how much your pullups will increase when you lose the belly too!!

Sorry to be mean, but i couldn't resist!

Lol, thats hardly mean at all! I know im a pudgy bastard right now, haha :P

Pullups are such a tough movement...even at 12. By the same token though, some guys are heavier than me and can do more reps, so i still have room for improvement! Thanks for the comments though

Posted by: Gazhole

Quote:

Originally Posted by katt

Wow - that was a long one - I'd be tired also after that!

I dont know quite how it took that long actually. I think i was talking for too long in the middle there...

A pal of mine came in and we were bitching about how annoying getting fatter is, and how annoying having to skip meals on weekends since your girlfriend is a poor student is, lol.

One meal a day does not constitute food! I burn that off putting my damned clothes on in the morning!

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