Tuesday/Wednesday

Tuesday and Wednesday workouts:
So Tuesday I'm still nursing a super tight back a bit, but I figured ahhh what the fuk you only live once.  So I did back and I had a rather successful back day until I decided to end with legpress.  When I hurt my back last week during squats; trying to do legpress was impossible due to the pressure on my back.  2nd to last set I cracked my back and it felt good.  Last set it cracked so hard that I almost passed out and had to drop the weight.  2 guys I was talking to went to grab the weight off me and there was no fuking way lol... 810lbs.  Fast forward to Wednesday night (as I write this) my overall back pain is actually less than it was on Sunday or Monday.  I'm still not sure if I'll be able to complete squats tomorrow on leg day I may just do 315 for some reps and walk away and then continue next week as normal.  Everyone on the misc says get x-rays for my back, but the pain is mostly gone :).

Tuesday workout - Back/Legs
Barbell Rows warmup 45x10 135x8 225x5 315x3 working sets 345x3 365x3 385x4 M-H
BB Shrugs warmup 225x8 315x5 working sets 365x5 385x4 405x4 H
15pin Strapped Lockouts warmup 405x5 working sets 495x5 535x3 565x2 H
Preachers Curls warmup 80x8 working sets 100x5 110x4 115x3 H
T Bar Rows warmup 90x8 working sets 225x5 250x5 270x5 M-H
Legpress warmup 630x5 working sets 720x5 810x4 - Stopped back fuked

No cardio, made up for this no cardio sh!t on Weds (One thing I also want to say is I always start my workouts with 5 minutes of elliptical since my I hurt my back)

Wednesday's workout was solid, good cardio, good lifts except floor press KILLED me more than I thought it would.  Just doing some assistance chest work in the middle of the week since I'm taking legs easy.

Wedsnesday Abs/Assistance Bench work
Exercise Ball Situps 25 25 25 M
Floor press warmup 45x10 135x8 working sets 225x8 245x8 265x8 275x6 H
Flat Bench 225x10 315x4 M
Dips 0x8 0x10 0x10 M
Rope Crunches 87.5x10 100x10 110x10 H
Underhand Pushdowns 95x10 105x9 115x9 H
Knee Lift 0x10 0x10 0x10 H
Shoulder Rehab Outward/Inward/Pitch 10x15/8/15 15x15/8/15 15x15/8/15 H
One comment about the shoulder rehab is that in doing all of this work on my shoulders/rotator cuffs my left arm is beginning to become my less dominant arm again due to me being right handed.  I may end up having to work on some things to even my strength out soon.

Cardio
Stair stepper 60steps/min 5mins 2min rest 60steps/min 5mins 2min rest  then interval  5minutes 90steps/min 30steps/min 30s each

Overall 2 great workouts considering I'm nursing a back injury and hopefully will be doing some squats tomorrow, but not going too crazy...

Monday - Chest/tris (again...)

2 weeks until our first game, February 20th. Coach has pretty much officially said I'll be playing offensive left guard AND defensive nose tackle due to a lack of BIG guys on our team (250+ vs. 200>). My back is still quite tense and hurting from Thursday, but I should be okay to do back tomorrow so i did chest and tris AGAIN today lol...
Set some more bench PRs, 3rd rep on flat and incline bench were assisted and I did some gnarly weighted dips and dumbbell press for the first time in years. Dumbbell press was more awkward and hard to setup than it was to do the weight so don't judge the reps :P

Monday - Chest/Tris
Flat Bench warmup 45x10 135x5 225x5 working sets 300x3 320x3 345x3(3rd rep assisted) H
Incline Bench working sets 255x3 275x3 295x3(3rd rep assisted) H
Weighted Dips 0x12 45x8 90x6 135x3 H, fuk that was heavy
Dumbbell Flat Press warmup 80x8 working sets 140x8 170x8 200x6 H
Dumbbell butterflies warmup 50x8 working sets 130x5 150x5 170x3 H
Underhand Pushdowns 95x10 105x10 115x10 M-H
Rope Pushdowns 65x8 72.5x7 75x7 H
Bar Pushdowns 105x10 110x7 (feeling tired so I left lol)

No cardio, workout was way too damn long, I need to do some cardio tomorrow....

Thursday and Friday's lifting log,

Hard to stay motivated to update this when no one looks at it AT ALL, of course I'll keep lifting, but whateve for the log.

Thursday - Legs
I hurt my back on squats due to a combination of a bunch of factors, poor stretching, poor warmup, back pumps due to not enough water, etc.  I had to end this workout early and was in EXCRUCIATING pain.  This is a humbling experience that I've learned before but I will concentrate more on warmup WITH CARDIO and more stretching.

Thursday Log #s
Back Squat warmup 45x10 135x10 225x5 315x5 405x5 working sets 455x5 495x4(back fuked)
Front Squat 135x5 135x5 135x5
Leg Curls 185x10 200x10 210x10 M
Leg Extensions 220x10 240x10 260x10 E-M

Got the f out of there, I was in a lot of pain.  Went home ate a banana drank some water got some taurine and felt better(but still pain).

Friday
Woke up in back pain, took some more taurine and pounded water and the pain slowly subsided but never went away.  Went to the gym late and made up for my quick chest/tri session on Tues.

Friday - Shoulders/Bis (chest/tris also lol)
Overhead Press warmup 45x10 135x5 working sets 155x5 175x5 190x5 M-H
Flat Bench Press warmup 135x8 225x5 working sets 275x5 300x5 315x5(6th assisted rep) 335x3 H
Flat Bench Negatives (fuuuuu) 495x3 455x3 455x3 HHH
Preachers Curls warmup barx10 working sets 100x5 105x5 115x4 H
Dips 0x10 0x12 0x10 M
Underhand Pushdowns 87.5x10 95x10 105x10 H
Rope Pushdowns 65x8 72.5x5
Supersetted pullups 0x3 0x3 0x3 H
Hammer Curls 25x10 30x10 35x8 H
Lateral Raise 60x8 70x8 80x8 H

Good workout, set some bench PRs.

"The gym closes in 25 minutes...." Tuesday - Chest/Tris

So I live in Albuquerque, New Mexico currently and I lived the first 22 years of my life in Michigan.  We got around 6 inches of snow in Albuquerque and all hell breaks loose... stores are closing, people aren't going to work, accidents, all kinds of bullsht.  I get to the gym at 6:35PM and I'm told they're closing in 25 minutes..., I have about 2 hours of chest and tri work to do... fuuuuuuuuuuuuuuuuuuuuuu.  Well HERE WE GO, barely any warmup/rest so my overall lifts/pr's are weak, but I definitely got a pump/HELL of a workout.  Because I know the gym guys they let me stay after they locked the doors so I stayed until like 7:20pm so keep in mind this WHOLE workout was 45 minutes it was insane.

Also, I measured my arms after the workout because I had the pump of a god, it was just over 19", right around 19.25".  I'm 18" cold.....

Tuesday - Chest/Tris
Flat Bench Press warmup 135x8 working sets 285x5 300x5 315x3, 4th rep was assisted  H
Incline Bench Press 225x5 235x4fail H,  I'm gassing out at this point rofl
Rope Pushdowns 65x8 72.5x7 80x7 H
Underhand Pushdowns 95x8 100x8 105x7 M-H
Dips 0x7 0x7 0x8 M-H, gassing out again
DB Butterflies 120x5 140x5 150x3 H
Bar Pushdowns 105x8 110x8 115x6 H

No cardio, whole fuking workout was HIIT and I had to leave immediately after my last set...

Finger is looking pretty gnarly still, it periodically goes numb.