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Old 08-09-2012, 05:17 PM   #116
Hazzard
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Join Date: Aug 2011
Posts: 2,522
Training Type: Powerlifting
Fav Exercise: Squat
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Thank you guys, I have actually been training the last couple of weeks, I've just been lazy with updating my log. Last week training went well, up until Thursday when I had a muscle spasm in my lower back, in the same place I had one a year and a half ago. Sucked, but wasn't as bad as last time so I just spent the weekend icing and rollin', rollin', rollin', rollin'
GIFSoup
it on my "foam" roller so it felt much better by the time Monday came around. Hit some okay squats, and it's been fine this week. Going to roll it frequently with a cricket ball I bought and hopefully it'll be okay. Seems to just be a muscular tightness so shouldn't make any difference to my training.

Anyway... this week...

06/08/12

Squat
Warm-Up
210x1
222.5x1
235x1
200x3
210x5

Hack Squat
120x6
100x12x3 sets

Lying Leg Curl
35x10
50x10
50x10
50x10
50x9

Leg Extension
70x10
100x10
100x10
100x10
100x12

07/08/12

Barbell Row
Warm-Up
107.5x8x3 sets

Forgot to do my fourth set, oops.

Strict Shrug
107.5x15
140x15
180x15
210x15
227.5x6 - held for 3 secs at top, but couldn't keep my grip
250x10
265x10
280x15

Bigger traps than Bane.

Behind-the-Back Shrug
60x10
100x10x3 sets

Nice and controlled, but kinda awkward. Felt good though.

Lat. High Row
80x15
100x12
110x8
100x12

EZ Bar Curl
30x12x3

08/08/12

Bench Press
20x10x2
40x5x2
60x5x2
80x3
92.5x3
105x5
60x10

Post-injury PB! Massive numbers.

Lateral Raise
12.5x12x4

Front Raise
8x15x4

Cable Pull-Down
30x12
30x12
30x9
30x8

Then did a second session a little later to do some rehab work on my shoulder that a friend recommended.

Front Raise up to full shoulder flexion - 4x20x3 sets
Cable Internal Rotation - 2x20x3 sets
Pec Deck Rear Delt Flyes - 25x20x3 sets
Face Pull to external rotation (scarecrow) - 5x15x3 sets

Felt good.
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