Dog House Training

[bamazav]

BACK/ TRICEPS/ ABS

Pre-stuff
8 oz 1% milk one level scoop of Trutein
8 oz of Cran Grape + 2 scoops of Con-cret
3 L-Arginine Tablets

Warmup
Shoulder warm up routine with tubes

Working Sets


NOTES
A little concerned with my back. Did not do the called for deads or decline crunches. Was going to do chest supported rows, but thought I would try the Krocs. Right side was no problem, left was uncomfortable. I will do chest supported rows if back does not improve.

Nothing startling happened. Since this is B week, I am finding my starting weights for everything. I think I was pretty close for everything.

Nutrition plan is going okay so far. Wednesdays and Sundays are toughest just due to my Church schedule. I can get the cals in, though macros may be a little messed up. Sundays lean higher fats, Wednesdays higher carbs. I am working on this and hope to have a solution this week.

Took some measurements to serve as a reference point.

Weight 190
Calf 15"
Thigh 24
Waist 36"
Chest 38.5
Forearms 11.5
Bicep Flexed 14.75

Pinches
Chest 11mm
Ab 12 mm
Thigh 8 mm

I expect after this 10 week run to see pinches down dramatically, waist down and weight down. I am currently holding everything right around the belly.

Church website is messed up, so I am off to play IT guy for a while.

[BendtheBar]

What's wrong with your back Bama?

[bamazav]

Originally Posted by BendtheBar

What's wrong with your back Bama?

Week ago Friday, while I was fighting that chest cold, I had a coughing fit and aggravated my repaired disc. Usually some McKenzie stretching and inversions as well as some Naproxin or Ibuprofin will get things back in order within 3-5 days. This time is taking a little longer and includes some tingling in the foot, which tells me the nerve is being pinched. Frustrated and a little worried. Will work around it this week and see what happens, if it starts to get worse, I will walk a way until healed. I don't want another surgery.

[wesrman]

Good luck with the back.

[BendtheBar]

Originally Posted by bamazav

Week ago Friday, while I was fighting that chest cold, I had a coughing fit and aggravated my repaired disc. Usually some McKenzie stretching and inversions as well as some Naproxin or Ibuprofin will get things back in order within 3-5 days. This time is taking a little longer and includes some tingling in the foot, which tells me the nerve is being pinched. Frustrated and a little worried. Will work around it this week and see what happens, if it starts to get worse, I will walk a way until healed. I don't want another surgery.

Hope you get this ironed out hombre.

[bamazav]

Originally Posted by BendtheBar

Hope you get this ironed out hombre.

At about 75% today. I am happy.


Shoulders and Biceps

Pre-stuff
1 scoop trutein chocolate
1 cup 1% milk
1 banana
2 scoops of Con-cret - lemon Lime

Warmup
Shoulder Dislocations
Tube Warm up
DB Shoulder press 5 x 35
Shoulder rotations
Empty bar SOHP

Working Sets


NOTES

SOGP - Will add 2.5lbs next time, take it up slowly. I am working on focusing on working the muscle rather than moving the weight.
DB Front Raise/ side lateral superset - Started a bit too high for the front raise weight. Will stay here next time

Shoulders are worn out at this point

Seated Curls - Started these a little too light, will add weight
BB Reverse Curls - took me a set or two to figure out grip width and elbow placement
Wrist Cursl - no comment.

[MikeM]

Yes, back on the mend is great news!

[Off Road]

Sorry to hear about the back re-injury. Lay low for a while and I hope it heals quickly.

[bamazav]

Originally Posted by MikeM

Yes, back on the mend is great news!

Originally Posted by Off Road

Sorry to hear about the back re-injury. Lay low for a while and I hope it heals quickly.

Thanks guys. I am on the mend. I will continue to rehab and work around it until I am sure swelling is gone.

Cardio Day

40 minutes on recumbent bike.

[bamazav]

Chest and Biceps

Prestuff
protein
Cran/grape with Concret Lemon Lime (last serving, now to the Pineapple)

Warm up
Dislocations
Tube Shoulder work
Warm up lift

Working Sets


NOTES
Tomorrow at 1 PM EDT my alma mater, University of Montevallo, will play for the Men's Division II National Championship. Go Falcons!!

Not much to note. Today was primarily DB work. I had to cut my final 2 sets short, as I had a phone meeting I had to get to. Over all a good session. Will need to adjust a few weights up next time.

Tomorrow is legs. Back is better but still not 100% so it will likely be a modified session. Leaning toward front squats as opposed to back squats and will again sub reverse hypers for RDL's.