AKIRA

Ill take a look when I have time at work without worry. But NASM has schooled me pretty well on anterior pelvic tilt.

Are there other elements in the article that sheds light on my problem?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Shoulders?

Active stretches 5 sets of 5 sec holds

Standing overhead DB Press
25lb DBs for 1 set, 12 reps
30lb DBs for 2 sets, 12 reps (warm up; back seems ok)
40lb DBs for 4 sets, 12 reps (60 sec RI; back was fine)

Seated Arnold Press
25lb DBs for 3 sets, 10 reps (45 sec RI)

Standing DB scaptions
25lb DBs for 1 set, 10 reps (30 sec RI)
15lb DBs for 3 sets, 10 reps (30 sec RI; ONE LEGGED!! Twice on right, once on left)

I tested out my shoulders today and everything seemed fine. I was..am still sore from bench day, so this workout will prolly have to be dropped or moved.

I did my scaptions on one leg and boy does my right leg (thats the fucked up side) need work. I wonder if working on this would help? Ill ask the doc.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Medium Length Pullups
BW for 2 sets, 12 rep
BW for 1 set, 6 reps, paused for 15 secs, fired 3 more, rested 15 sec, then 3 more.
BW for 1 set, 6 reps, paused for 15 secs, fired 2 more, 15 sec, then 3 more (failed; all 60 sec RI)

Wide Grip Pullups
BW for 1 set, 8 reps
BW for 1 set, 8 reps (all 60 sec RI; last set I used grips)

Close Grip Supinated Chinups
BW for 1 set, 9 reps (whoops! supposed to do 8!)
BW for 1 set, 8 reps (60 sec RIs)

Zottman DB curls
20lb DBs for 2 sets, 10 reps ( 30 sec RI)

Stretched back

My grip was..ok! It was just my hands felt ripped up and were burning. Some callapses are not in place. Anyway, my pulls arent great, but they should get better.

I through curls in there just for fun. And it wasnt..

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Big Bench

DB Arm Circles
8lb DBs for 2 sets, 10 circles
Same Shit for 2 sets, 10 circles (other direction)

Scarecrows & Reverse Scarecrows
5lbs for 2 sets each, 10 reps

Barbell bench
135lbs for 2 sets, 8 reps
185lbs for 1 set, 8 reps (warm up)
205 for 3 sets, 10 reps
same weight for 1 set, 9 reps, rest paused for 10 sec, then fired out 2 more (90sec RI)

Wide Grip Bench
185lbs for 2 sets, 8 reps (75sec RI)

Close Grip Bench
165lbs for 2 sets, 8 reps (75sec RI; I cant remembered if I failed)

Weighted EZ bar Skull Crushers
70lbs for 2 sets, 12 reps (30sec RI)

Stretched the crippled back

Not sure what to think today. I lowered the reps to 10, which I think is sufficient really, but I also did increase the RI. Hmm, not sure if this is progression. In any case, my triceps are the weak link. They fatigue pretty bad when arms are at full extension, so thats why I threw in another workout for them.

Doc said I can do BW Squats..hey, its fucking something.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Upper Horizontal

Arm Cirlces
8lb DBs for 2 sets, 10 reps

Reverse Arm Circles
8lb DBs for 2 sets, 10 reps

Scarecrows
5lb DBs for 2 sets, 10 reps

Reverse Scarcrows
5lb DBs for 2 sets, 10 reps

Barbell Bench Press
135lbs for 2 sets, 8 reps
185lbs for 1 set, 8 reps (warm up completed)
205lbs for 3 sets, 10 reps
same weight for 1 set, 12 reps!! (all 90 sec RI)

Spider Rows
1 plate for 2 sets, 8 reps
1 plate + 25lbs for 1 set, 8 reps (warm up)
2 plates for 4 sets, 10 reps (75 sec RI)

Close Grip Bench Press
185lbs for 2 sets, 10 reps (60 sec RI)

Wide Grip Bench Press
185lbs for 2 sets, 10 rep (60 sec RI)

Hammer Strength Row Supinated Grip
2 plates on each side for 2 sets, 10 reps (60 sec RI)

Same Machine, Neutral Grip, unilaterally
2 plates on each side for 2 sets, 10 reps (60 sec RI)

Pushdowns
85lbs for 2 sets, 12 reps (30 sec RI)

Weighted EZ Curl bar
60lbs for 2 sets, 12 reps (30 sec RI)

Stretches from the doc.

Great day! And I was tired to boot! I seriously didnt even want to workout today, but as you can see, NO FAILURES! I even did 12 reps onthe last set!

Spider Rows had more time cuz I got a new client and I asked him to do one part of a fitness assessment. The FIRST set had 90 sec RI..actually more since thats when I was talking. So the next 3 sets had less RI.

I went ahead and did close grip BEFORE wide grip, but I upped the weight. I honestly didnt feel fatigue. I did a lil witht he wider grip, but thats to be expected.

Not much to say about the Hammer Strengths..

I wanted to drop some isolations, but I said fuck it. The curls gave me a hard time...

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

ReproMan

Nice, you'll be back in no time.

AKIRA

Upper Vertical

Overhead BB Press
65lbs for 2 sets, 8 reps
95lbs for 1 set, 8 reps (warm up...need to do more)
115lbs for 2 sets, 10 reps
same weight for 1 set, 9 reps
same weight for 1 set, 7 reps, rested for 10sec then only did one more (failed; 90 sec RI)

Medium Grip Pullups
BW for 3 sets, 10 reps
BW for 1 set, 7 reps, failed waited 10 sec, got 1 more (90 sec RI)

Standing Overhead DB Press
50lbs for 2 sets, 10 reps
same weight for 1 set, 8 reps (failed)

Wide Grip pullup
BW for 1 set, 8 reps

Close Grip pullup
BW for 1 set, 8 reps

Stretches from doc.

Today was 50/50. I tried BB pressing instead of DB Pressing and I must say it was fun until I pulled some sort of muscle in my upper right back area. Now when I extend my neck down (not flex), it hurts for a second or two. Eh, how often do I put my neck in this position? Either way, I am taking tomorrow off.

All in all for number today was average for a comeback after injury. I have to think about frequency with my volume. I am thinking horizontal pull before push next time and vertical pull before push after that.

I wish I could do legs again, this would so much easy to program, but its not so bad.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Upper Horizontal

Barbell Rows...
65lbs for 1 set, 10 reps
95lbs for 2 sets, 10 reps (warm up completed)
135lbs for 1 set, 10 reps
155lbs for 3 sets, 10 reps (75sec RI)

Barbell Bench
135lbs for 2 sets, 8 reps
185lbs for 1 set, 8 reps (warm up)
225lbs for 3 sets, 10 reps (no failures; under 2 min RI)

Inverted Rows
BW for 3 sets, 12 reps (60sec RI)

Incline Bench w/close grip
185lbs for 2 sets, 10 reps
Incline Bench w/wide grip
same weight for 1 set, 4 reps failed
same weight for 1 set, 5 reps failed (60 sec RI)

I dont know what to say about today. I was surprised to be able to do my bench volume. Though its less reps that last time's AND the RI is up, but I dont know how to tweak this other than doing the same thing next time with slightly heavier weight.

I tried Barbell rows out and no pain!

The inverted rows are basically me pulling myself up to a bar. Not a pullup, but like a bench in the other direction...not sure if I labeled it correctly.

I mustve been winded by the incline.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

fUnc17

I got the same problem in my upper back/neck/trap

sometimes when i shrug that side i crack the shit out of my back and neck. i'm all out of whack.

are you still getting pain?

Athletic Strength & Movement blog
Strength Edge

KelJu

Wow! I have never seen your journal before. You are a tank.

AKIRA

Not that this is good advice, but every time this has happened it goes away quite quickly. Lets see, that snap + pain happened on tuesday..and today (thursday) I hardly even noticed it.

I HAVE gotten it from shrugging before. Its from bad form, but its such a slight "momentary loss of muscular coordination," -Jack Nicholson, The Shining, its hard to avoid. Youre gonna go heavier at one point, add volume, fatigue sets in, and poof! You got it.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Thanks. I used to be better. Havent been the same since the deadlifts and squats were removed. I want to add them in so bad despite what the doc says, but fuck that. No sense getting this shit worse next time around.

Other than that, my upper body seems to be moving back up to where it was, except my vertical movements.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Grip Strength

Towel Pullups
BW for 3 sets, 12 reps (held last rep for 2 sec)
same weight for 1 set, 9 reps (failed; all 60 sec RI)

***EVERYTHING BELOW HAD 30SEC RI***

Static Hold (held the ends of a dumbell)
25lb DBs for 1 set, 15sec on both arms
same weight for 1 set, under 15 sec on the right, 10 sec on left
20lb Dbs for 1 set, 15sec on both arms
same weight for 1 set, 15sec on right, 12 sec on left

Barbell Static Hold
225lbs for 1 set, 20 sec
225lbs for 1 set, 30 sec
225lbs for 1 set, 20 sec
225lbs for 1 set, 15 sec

Standing DB Wrist Curls
50lb DBs for 3 sets, 12 reps (9 on last rep, failed)

Today was ok. Decided to do some newer workouts today, well some not from the norm.

Towel pullups were the same.
Static holds were done with holding the DB's fat or weighted side, so I held them vertically. Hard shit, felt like it was straight finger strength.
I held Barbells this time instead of DBs and I liked it a LOT more. In fact, its more direct work to my problems than DBs.
Wrist curls are just for kicks.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

fUnc17

http://chetday.com/backchronicpain.htm

its amazing how we both search the ends of the earth to figure out what the fuck is up with our bodies, and its all because of this! amazing, and a god damn relief. shit.

hopefully i wont mind fuck myself as often now

Athletic Strength & Movement blog
Strength Edge

AKIRA

Upper Horizontal

Reverse Scarecorws
5lb DBs for 2 sets, 12 reps

Scarecrows
5lb DBs for 2 sets, 12 reps

Arm Cirlces
10lbs for 2 sets, 10 circles

Barbell Bench
135lbs for 2 sets, 8 reps
185lbs for 2 sets, 8 reps (warm up done, nigga)
265lbs for 3 sets, 5 reps (90 sec RI)

Barbell Row
135lbs for 2 sets, 8 reps
155lbs for 2 sets, 8 reps (warm up completed)
185lbs for 3 sets, 10 reps (75 sec RI)

Wide Grip Incline Barbell Press
185lbs for 2 sets, 10 reps (60 secRI)

Close Grip Incline Barbell Press
same weight for 1 set, 6 reps (failed)
same weight for 1 set, 4 reps (failed; 60 sec RI)

Inverted Rows
BW for 3 sets, 12 reps (45 sec RI)

Well, today I can honestly say this stack I am on is working. Id say I am up to par from where I left off. Sucks actually, cuz now my calculations are off. I was going to do 275s, but I thought 265lbs was pushing it since last week I did JUST 225lbs. If I work out again this week on some presses, I might come up with a plan...

Rows were actually hard (not the inverted ones, theyre too easy now). My left arm was getting tired along with my grip...which I forgot about! I am gonna have to really try to get my grip up in order to row 225lbs without straps.

Inclines were hard... Now last week I couldnt finish my wide grip work, but COULD finish the close grip. So, I switched them around only for them to find the same fate. My triceps fatigued quite quickly on the last set, so I said fuck it. Children heard. If I do presses again this week, I will do DBs and alternated them. I wouldve today but I was...scared.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

My dr. has actually given me some stretches that are hamstring related. I used to do these stretches, along with the one listed int he link for weeks. Shit was getting better. Until...

Today was the first day I saw a rehab person. If I lie on my back I can hardly raise my leg period, nevermind the straightness. Anyway, today was the first day and I have been doing no stretches LIKE that one in the link since the injury...along with no leg work, Id say my shit is pretty tight.

But I am truckin' on. I have my MRI on the 16th and I basically just asked the doc... "Doc, what the fuck is this MRI going to indicate? Surgery?" He actually doesnt really want me to get any, he wants me to do therapy. To me, it doesnt sound good either way. Get cut and have scar tissue. Dont get cut and have scar tissue...

All in all, my well being, is a lot better from the start, but I feel a plateau. I am not completely numb, but I have numbess in some spots...but I can still feel touches, just not as sensitive.

If I sit too much of the day, my back hurts, but no shooting pain.

I still cant raise my leg very far, but only just now have we started to attack that problem.

And I still hurt when I laugh, sneeze, or cough. Coughing especially...so Id say I am still fucked up..

FROM A FUCKING STRETCH.[/size]

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

1 Redline can

Upper Vertical

Medium Grip Pullups
BW for 4 sets, 10 reps (90 sec RI)

Standing Barbell Overhead Press
65lbs for 2 sets, 10 reps
95lbs for 2 sets, 8 reps (warm up, like the dishes, are fucking done)
135lbs for 4 sets, 6 reps (2 min RI)

Neutral Grip Pullups
BW for 2 sets, 10 reps (60 sec RI)

Wide Grip Pullups
BW for 1 set, 6 reps, failed, rested 15 sec then fired out 3 more (60 sec RI)

Standing Overhead Alternating DB Press
40lb DBs for 3 sets, 10 reps (75 sec RI)

Stretches from the doc

I drank a Redline and was expecting an uneasy energy rush like the first time Ive guzzled one. Well, it didnt hit me until the last exercise...not the energy, the uneasiness. The energy hit me around the pullups.

I suppose the pullups are pretty good. I coulda sworn I rested less than 90 sec, but who knows.

The overhead press was nice, I threw in another set and knew I coulda done more. Even if I shortened the rests. I was nervous about doing it, but I figured with cutting the reps down, I wouldnt fatigue and 'pop' my back again.

Pullups are kinda the same. Wide Grip wouldve had another set, but I wanted to keep them to 3. Pullups next time will be weighted. "Oh its time, baby." -Juggernaut

Alternating these DBs is harder than you think. I almost didnt finish my last set...I sure didnt want to, but I am a fucking beast. It was time for something new and unilateral..

Go fuck yourself.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Grip It, Bitch

Barbell Static Holds
135lbs for 1 set, 20 sec
185lbs for 1 set, 20 sec
225lbs for 3 sets, 20 sec
225lbs for 1 set, 15 sec
225lbs for 1 set, 10 sec

Pinch Grips
45lb plates in each hand, 4 fingers for 3 sets, 20 secs
same weight, same fingers, for 2 sets, 15 secs

Fat ends of DBs. Static Holds, unilaterally
20lb DB in each hand for 1 set, 20 sec on both hands
same shit for 1 set, 20 sec on right, 15 sec on left
same shit for 1 set, 15+ sec on right, 15 sec on left
same shit for 1 set, 15 sec on right, 10+ sec on left

Reverse Unilateral DB Wrist Curls
20lb DBs for 1 set, 20 reps
same shit for 2 sets, 12 reps

DB Wrist Curls
50lb DBs for 1 set, 15 reps
55lb DBs for 2 sets, 12 reps

Stretches from the doc

Eh, today was just ok. I started with Barbell Holds instead of towel pullups or gorilla hangs. I noticed I get bored real fast with this shit, if I start with a very small moving exercise. I left the gym wanting more...

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Upper Horizontal

Scarecrows SS Reverse Scarecrows SS Armcircles
5lb DBs for 2 sets, 12 reps

Barbell Bench Press
135lbs for 2 sets, 8 reps
185lbs for 1 set, 8 reps (warm up)
275lbs for 3 sets, 5 reps (90 sec RI)

Barbell Bent Over Row
135lbs for 2 sets, 12 reps (warm up)
205lbs for 3 sets, 10 reps (90 sec RI)

Incline Barbell Press
185lbs for 2 sets, 10 reps
same weight for 1 set, 5 reps, paused for 10 sec, then fired out 3 more (failed; 60 sec RI)

Hammer Strength Row; Unilaterally
3 plates on each side for 3 sets, 10 reps (75 sec RI)

Stretches from the doc.

Kind of an odd day. I managed to do the 275lb bench scheme I hoped to do last week and it was kinda hard. Not too hard. I can go to the next level..

The rows were tough. I had to set up at the squat cage, which means I had to do a sort of rack dead from where the weight sat. With my back the way it is, it made me nervous. No pain though! The rows were tough only cuz the reps were a little high and my FUCKING GRIP WAS SLIPPING.

CHRIST, MY GRIP IS A DISGRACE.

Incline was pretty hard. I fatigued greatly on the 2nd set and I knew the 3rd would suffer.

Hammer Rows had more than 75sec RI. I was panting!

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Going over my journal, I noticed its hard as hell to read!

In any case, I noticed on 7-25-06 is when I shouldve stopped. The pain described there is the tip of the iceberg I float on now.

I began to think of my deadlifting days. All the heavy shit I pulled...ugh, am I ever going to do that again? Jesus, I didnt even think it was that much!
I mean, shit was "popping," how the fuck is shit going to be better ?

I noticed my heaviest lifts arent even in the thread, but my heaviest lifts IN the thread were in April and I havent really gotten stronger. My grip has gotten better, but...ugh I dont know. I am coming from a set back and I am just about around what I lifted back then. My pulls arent as good though, but I supposed Id expect it from whats been happening.

My MRI is tomorrow and I am hoping I see some light at the end of this painful, annoying, and costly god damn tunnel.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Burner02

What do you mean by 'uneasy' feeling w/ the Redline?
Do u think it helps? I tried a smaple a couple years back, but don't remember if it did anything for me...i MISS my liquid clen....

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

AKIRA

It can induce anxiety a bit.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Upper Vertical

Weighted Medium Grip Pullups
BW for 1 set, 10 reps (warm up..see below)
25lbs for 4 sets, 6 reps (60 sec RI)

Standing Overhead Barbell Press
65lbs for 2 sets, 8 reps
95lbs for 1 set, 8 reps (warm up)
145lbs for 4 sets, 6 reps (2 min RI..why?)

Weighted Chin Ups
25lbs for 3 sets, 10 reps (60+ sec RI)

Standing Alternating Overhead DB Press
40lbs for 3 sets, 10 reps (60 sec RI)

No failures today. Plus, some shit went up for this course (post injury).

Pull Ups..I dont know how to warm up to pull ups if you have trouble with BW Pullu