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startinfromscratch

By startinfromscratch
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startinfromscratch Veteran member

startinfromscratch

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people always do this at my gym too, i just ask them to move to a flat bench so i can use the incline/decline, not like there gonna say no.

yea, if i had a clue he was gonna use it for 45 minutes, i wulda asked, but by the time i realised it was too late to be worth it.. next time il just be blunt and scary..

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startinfromscratch Veteran member

startinfromscratch

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back

im starting to get cheesed with my lower back issues, 3 weeks now and even with not doing squats/deads it just wont come right. thats why the 2 sets of light rack deads are in there - just wanted to see how they felt, if its worse in the morning il just have to bite the bullet and go see a physio.

i also had an epifany today, im sure ive figured out why my squats are causing my back issues(apart from the fact my legs are twigs!) - its my lack of flexibility! even with no weight on my back, i can barely get to parralel without lifting my heels right off the ground. so im hoping once my shithouse lower back heals up, ill try squatting again, but with chocs, and maybe stretch my calves if that helps? f*ck knows.. anyways 2days.

warmups - light w/g pulls

v-bar pullups bwx10,x9F,x6F,x5F

wide grip seated row60x8,x8F,x8RP,x8RP

w/g pulldowns 60x9F,x8F,x8F,x8F

db rows(floor to chest)30x10,33x10,x10RP,x10RP

rack pulls 40x10,x10 (just looseners)

v-bar pullups bwx7F,x4F(inches away on the 4th :pfft: )

also have appointment with my nutritionist tommora, so will see how fat her magic scales say i am :grin:

todays food

3am cup oats,serve p.p, water (raw)

530am 3 boiled eggs, mayo, kumara

8am 180g tuna, kumara

10am cup oats, serve p.p, water (raw)

12noon 300g mince/onion mix, kumara

w/out, superpump,sizeon, 40g dex straight after

drive home 500cal m.mass shake with extra scoop whey

now 400g mince on 2 brown bread sammies(with sauce)

later another 500 cal m.mass!

roll on tris and shoulder tommora!!

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marky65 Senior member

marky65

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im starting to get cheesed with my lower back issues, 3 weeks now and even with not doing squats/deads it just wont come right.

I had similar lower back problems a while ago. The fix didn't come over night but it did happen.

Try this (it worked for me)

1. Do hyper-extensions with no weight

2. Toe touches for flexability eg: feet shoulder width apart or just less. Keep knees straight and bend down as far as you can go. PAUSE. Take deep breath and clench fists PAUSE then let the air out (you will go down closer to the ground) then repeat 4-5 times.

Each time you will get lower. Its great for the lower back and also does the hammies.

Worth a shot anyway.

Good luck :)

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startinfromscratch Veteran member

startinfromscratch

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I had similar lower back problems a while ago. The fix didn't come over night but it did happen.

Try this (it worked for me)

1. Do hyper-extensions with no weight

2. Toe touches for flexability eg: feet shoulder width apart or just less. Keep knees straight and bend down as far as you can go. PAUSE. Take deep breath and clench fists PAUSE then let the air out (you will go down closer to the ground) then repeat 4-5 times.

Each time you will get lower. Its great for the lower back and also does the hammies.

Worth a shot anyway.

Good luck :)

cheeers man, i will def give it a crack! appreciate the advice bro :clap:

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startinfromscratch Veteran member

startinfromscratch

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tris/ shoulders/ update

had my nutritionist app this morning, and was good. weight is 80.1kgs \:D/

net gains in the 2 months since ive seen her last 500grams per week, a good rate methinks. hip measure has only gone up .5cm, which is a decent trade off on 4kg gain with zero cardio! i was expecting worse. Just got told i need more fruit/veg, and to get my back issues sorted so i can keep up my training..

training felt weak, normally ive eaten a shitload before i workout, but went straight after my app and also had no superpump, so felt pretty flat.

warmups - light tri pushdowns,

v-bar dips bwx10,bw+10kgx7F,x6,x5,x5(last rep on 5sets took ages)

rope pulldowns 38x7F,32x8F,x7,x7F (first set form off)

tri p/downs 56x7,x6,x6,x7F

inc db skulls9k,10,x10

stnd.mil.press 20x10,30x10,40x9,x8,x7F

shrugs 60x10,100x8,x6,x6,x6

roll on legs monday.....

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startinfromscratch Veteran member

startinfromscratch

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well bad news.. im taking a week off training and going to go see a 'neuromuscular therapist' about my back, she was recommended to me so hopefully shes the bizness. im not going to be eating my full cals (obviously) and its also a good time to go off the creatine for 2 weeks, so ill stop that too. one thing i am gonna do is (hopefully) some cardio! my 4 gym sessions i will be missing, i will go 4 4 road runs :shock:

sein as i am taking a break, i will also ease up a bit on the diet for a week, so ill revisit some old friends (fresh pasta, cordon bleu, etc) though i wont blow out too much! will try and get some fruit and vege in there too, and maintain it after this week.

Im just hoping i dont get bad news from this, im making progress and it would be gutting if i get a major setback.

Also got an impromptu squat form lesson, and although i cant test it out atm, it seems ive been too focused on trying to keep my back vertical, and ive been bending my knees out in front of my feet, instead of bending at the hip and only having minimal travel of the knees. when it was explained to me it made perfect sense, and im told i couldve fucked a knee if i kept doing it like that :shock:

so yeah, will update this once ive seen this lady.. :(

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startinfromscratch Veteran member

startinfromscratch

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well update.....

popped my massage virginity today, was a real experience! The basic verdict was that my quads need to be stretched, as theyre contributing to my crap posture by pulling my torso foward. I dont have much supporting muscle in my lower back, and i need to activate my glutes. I have to do some stretches regularly, and 'supermans' to practice activating the glutes.

deep tissue is pretty intense, but man il definitley get another when i can. Its done wonders, my legs feel brand new!

will probably be a while before my backs right, but looking foward to getting back in the gym monday! am feeling i might go to gym and do sum cycling tommorows...... 8)

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Flamer Senior member

Flamer

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well update.....

popped my massage virginity today, was a real experience! The basic verdict was that my quads need to be stretched, as theyre contributing to my crap posture by pulling my torso foward. I dont have much supporting muscle in my lower back, and i need to activate my glutes. I have to do some stretches regularly, and 'supermans' to practice activating the glutes.

deep tissue is pretty intense, but man il definitley get another when i can. Its done wonders, my legs feel brand new!

will probably be a while before my backs right, but looking foward to getting back in the gym monday! am feeling i might go to gym and do sum cycling tommorows...... 8)

Ah, welcome to my world!! The good news (in my case anyway) is that if you do your stretches REIGIOUSLY and listen to your physio recovery can be reasonably rapid. It did mine (also a compressed disc) deadlifting a couple Fridays ago - another few weeks and I should be as good as new :grin:

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startinfromscratch Veteran member

startinfromscratch

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i cant wait to see that tat finished with a massive lat spread :clap:

thatd b nice... i needa do alota pullups first lol

hahah f*ck yea. your gonna look awesome next summer man, ripped and muscly as with means tatts walkin down the beach 8)

yea scaring all the kids :pfft:

if im ripped by summer il be stoked!

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startinfromscratch Veteran member

startinfromscratch

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legs

it feels so good to be back! as much as ive enjoyed the week off diet and training, id be lying to say i didnt miss the gym! :shifty:

was dreading my back fucking out, but tried some light bbell squats after my bbell hacks, first time doing them without a box guide. felt ok, i stopped as soon as i could feel my lower back under strain.. wont really know till tommorow how well my back held out :lol:

stretches, then bbell hacks 40x10,50x10,60x10,70x10,back ok so

bbell hacks 80x10,x7F,x5F then more stretches

bbell back squat 40x10,x10,60x10,x8

hammy curls 48x8F,x7F,x5,x5F

leg ext 72x9F,x7,x7F,42x12F

cable glute kickbacks(each leg) 12x10,20x10,x10,x10(no rests, alternatn)

did some b.w hypers for back, over....

the cable kickbacks i 'stole', saw a dude doing them, so y not do something new? they werent hard, just trying to squeeeze glutes at the highest point.

roll on chesticles and bis.

oh yeah, am off the creatine for two weeks :(

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startinfromscratch Veteran member

startinfromscratch

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Chesticles/Bicicles

warmups- inc db press12.5x10,18x10,25x10

inc db press 30x7,x6,x5,x3F

flat db press 25x7F,x8F,x7RP,x7F

cable crosses 26x7F,26x6,20x8,20x8

cable fly s/set 8x10, x5, x6

alt db curls 12.5x10

conc curl 14x9F,x7,x6,12.5x8

cable curls 32x7F,x6F,20x9F

felt weak, strengh def drops off quicker without my sizeon! shit sleep last night didnt help. roll on rest day, grow titties grow!!!!! :pfft: :shock:

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