And unto this...RONIN

[Monarchking]

Chest/quads/bis today. Haven't squatted in several months due to knee/back niggles, so figured I should ease back into them and see how they went. Sadly, they didn't go well. Even just 1pps was enough to leave me in agony. Deads and rackpulls were ok until I introduced hacks to the mix, so I'm thinking it has to be something specific to squats. I'm not keen on leaving squats out altogether, but I also don't relish living with this for much longer. Have to admit though, there's a wee voice just telling me to stick to leg presses and extensions for my quads

hello

You should't have to live in pain bro! Sounds pretty extream (just catching up to the journal) Defiantly try to find the problem with your body/form and get on the roller/rehab/coach whatever it takes. I've been there man and its not enjoyable. Smash those leg presses and try front squats, even with a raised heel that might help as you rehab. :grin: unless u have already.

[morattigirl]

Haven't squatted in several months due to knee/back niggles, so figured I should ease back into them and see how they went. Sadly, they didn't go well. Even just 1pps was enough to leave me in agony.

I can fully sympathize with this Ronin, I'm in exactly the same boat! Altho after months I tried and seemed to be able to squat I think twice with no pain, tried again last week only had 40kg on and it hurt! Can pretty much do any other leg exercise cept Squats. Very frustrating huh! :x

[Ronin]

Cheers MK & MG. Doing back tomorrow MK, so will try the foam rolling and see if that helps, and will have a crack at squatting with heels on plates when I'm next feeling up to it.

And MG, yes it's very fucking frustrating. Unfortunately it just keeps getting worse. It seems I'm past my "best by" date, so everything's falling apart. Doing hammies on Friday, supersetting Leg Curls with walking Lunges, halfway thru 4th set, left leg forward and got about halfway down then felt something real nasty happen at the bottom of the right quad. Suspect I've strained the IT band? So was limping for a couple of days, although I'm not now but I think it'll be another week or so without leg training.

So, to recap the last few days (since I've been a bit slack at journalling)

Friday

Lying Leg Curl

5 x 10 x 100lb

ss

Walking DB Lunge

3 x 12 x 18kg

Ouch!!

SLDL

1 x 10 x 60kg

Ouch!!

WGPd

5 x 10 x 165lb

DB Rows

5 x 10 x 41kg

Stiff Arm Pd

5 x 10 x 60lb

Tri Pd

5 x 10 x 90lb

Android Skulls

5 x 12 x 25kg

BO Cable Ext

5 x 12 x 130lb

Sunday (quick shoulders)

BTN Press

3 x 10 x 55kg

2 x 12 x 45kg

Upright Row

5 x 10 x 50kg

Front Raise

5 x 10 x 23kg

Machine Shrug

3 x 12 x 300lb

31 x 300lb

34 x 300lb

Today

Inc Fly

5 x 10 x 23kg

Iron X

5 x 10 x 60lb

ss

Pec Deck

5 x 12 x 80lb

Machine Chest Press

5 x 12 x 90lb

Rev Cable Curl

2 x 10 x 60lb

3 x 10 x 45lb

DB Preacher

5 x 10 x 13kg

Dbl Bi Curl

5 x 15 x 70lb

Feeling kinda bleh tonight, need some decent sleep.

[morattigirl]

Doing hammies on Friday, supersetting Leg Curls with walking Lunges, halfway thru 4th set, left leg forward and got about halfway down then felt something real nasty happen at the bottom of the right quad. Suspect I've strained the IT band? So was limping for a couple of days, although I'm not now but I think it'll be another week or so without leg training.

Oh no! Hope its gets better sooner rather than later!

[Ronin]

Doing hammies on Friday, supersetting Leg Curls with walking Lunges, halfway thru 4th set, left leg forward and got about halfway down then felt something real nasty happen at the bottom of the right quad. Suspect I've strained the IT band? So was limping for a couple of days, although I'm not now but I think it'll be another week or so without leg training.

Oh no! Hope its gets better sooner rather than later!

Thanks MG. It's already feeling quite a bit better. Now I just have to remember to resist the temptation to think "Ooh it's better, I can hit legs after all" :grin: Must...maintain...discipline.

So, back and tris today, without hammies. No deads, no racks, no stiff-legs

WGPd

5 x 10 x 165lb

Seated Row (NG)

5 x 10 x 150lb

DB Row

5 x 10 x 41kg

Stiff-arm Pd

10 x 70lb

4 x 10 x 60lb

Tri Pd

5 x 10 x 90lb

Android Skulls

12 x 25kg

4 x 12 x 27.5kg

BO Cable Xt

5 x 12 x 70lb

[Ronin]

Shoulder-fun today.

BTN Press

5 x 10 x 55kg

5 x 12 x 45lg

Upright Row

4 x 10 x 50kg

15 x 50kg

Front Raise

5 x 10 x 23kg

Lat Raisse

5 x 10 x 16kg

Rev Pec Deck

2 x 10 x 50lb

3 x 10 x 60lb

BB Shrug

4 x 10 x 160kg

Shrugs shoulda been 5 sets too, but went off to spot someone else, got caught up talking, nek minnit...

[Ronin]

Bitta chesty, bicepy stuff today. Quads still personna non grata.

Inc Fly

5 x 10 x 23kg

5 x 12 x 18kg

Iron X

3 x 10 x 70lb

2 x 10 x 60lb

ss

Pec Deck

12, 12, 10, 12, 12 x 80lb

Machine Chest Press

5 x 12 x 90lb

Rope Curl

5 x 12 x 110lb

DB Preacher

2 x 10 x 16kg

3 x 10 x 13kg

Dbl Bi Curl

15, 15, 11, 12, 13 x 70lb

Sadly, the days of bulking have been brought to a premature end. The boss has put the hard word on me, and it goes thusly..."Start cutting now". Aiming for a more gradual cut to comp, thereby avoiding the frenzied scramble of last year. Possibly erring on the side of caution, but I've managed to gain some decent size since last year and I really want to hang onto as much as possible.

[Ronin]

Back (sans deads) and tris.

WG Pd

5 x 10 x 165lb

Seated Row

10, 10, 12, 12, 27 x 150lb

DB Row

5 x 10 x 41kg

Stiff-arm Pd

5 x 12 x 60lb

Tri Pd

5 x 10 x 90lb

Android Skulls

5 x 12 x 27.5kg

BO Cable Ext

12, 11, 12, 12, 12 x 70lb

Rope Pd

5 x 10 x 40lb

Food's been pretty good, nothing too strenuous just gradually reducing intake and keeping it clean. Feeling pretty rough now, poor sleep for most of the week...looking forward to a rest day tomorrow. On the plus side, throwing in the extra 5 sets of rope pulldowns nice and slooooow with a good pause, left the tris feeling very pumped.

[Ronin]

Just a quick play with shoulders.

BTN Press

5 x 10 x 55kg

Upright Row

5 x 10 x 50kg

Front Raise

5 x 10 x 23kg

Lat Raise

3 x 10 x 18kg

Time's up.

[Ronin]

In for chest & tris with a touch of quads thrown in, just to see how they went. Still a bit tender, but definitely feeling better. Had a quick medical today before I can start my PADI course, and everything came back just fine, so I guess that's a good thing (although I'm still classed as obese \:D/ ).

Food has been good today, 2030cal, 259P, 98C, 66F

Inc Fly

5 x 10 x 23kg

5 x 10 x 21kg

Iron X

5 x 10 x 70lb

ss

Pec Deck

5 x 12 x 80lb

Machine Press

5 x 12 x 105lb

Rev Cable Curl

5 x 12 x 110lb

DB Preacher

3 x 10 x 16kg

Inc Hammers

5 x 12 x 13kg

Dbl Bi Curls

13, 11, 10 x 80lb

[Ronin]

Good eatin today, pretty much the same as yesterday.

WG Pd

5 x 10 x 165lb

Seated Row

4 x 12 x 165lb

23 x 165lb

DB Row

5 x 10 x 43kg

SAPd

5 x 12 x 60lb

Tri Pd

5 x 10 x 90lb

Android Skulls

5 x 12 x 30kg

BO Cble Ext

5 x 12 x 130lb

Rope Pd

5 x 15 x 30lb

[Ronin]

Weight's coming down nice and slowly. No cardio required as yet \:D/

BTN Press

10 x 10 x 55kg

Upright Row

5 x 10 x 50kg

Front Raise

5 x 10 x 23kg

Inc Reverse Fly

5 x 10 x 11kg

Lat Raise

5 x 10 x 18kg

DB Shug

5 x 12 x 51kg

[Ronin]

Chest & bis again today. Also threw in a bit of rehab for quads...just some leg extensions and sissy squats, nothing worth including in the journal. Feeling heaps better though, looking forward to building back up quickly.

Felt kinda flat today too, bit hard to get going this morning.

- Shake

- PWO Shake

- 100g oats, 30g PP, 100g yoghurt, handful sultannas

- 150g deli roast bef

- 400g breast, 150g kumara, 75g onion

- 1/2 can creamed rice, 30g PP

2086cal, 270P, 154C, 43F

Inc Fly

5 x 10 x 23kg

Cross Over

2 x 10 x 70lb

3 x 10 x 60lb

ss

Pec Deck

5 x 12 x 80lb

Machine Press

12 x 105lb

4 x 12 x 90lb

DB Preacher

5 x 10 x 16kg

Rope Curl

5 x 12 x 120lb

Dbl Bi Curl

15, 14, 13, 15, 14 x 70lb

[Ronin]

Back & tris day. Had a session with a powerlifter chick from my gym so we started with deads. First time I've done them for a wee while so started off easy. Didn't record all the weights but worked up to 200kg, which went up sweet as. PB is 210, but decided to skip that and jump straight to 220 (cocky prick? moi?). That didn't work. Arse came up too quick and I ended up trying to stiff-leg it up. On the positive side, my back is feeling fine tonight, so fingers crossed, I could be over that wee hiccup.

First time in ages doing bench rows too, they really seemed to hit the spot, more so than seated.

Deads

As mentioned

Bench Row

5 x 10 x 70kg

WGPd

5 x 10 x 165lb

DB Row

5 x 10 x 43kg

SAPd

5 x 12 x 60lb

Tri Pd

10 x 90lb

4 x 10 x 100lb

Android Skulls

5 x 12 x 30kg

BO Cable Ext

12 x 130lb

4 x 12 x 140lb

[Ronin]

Yesterday was chest, quads & bis.

Inc Fly

5 x 10 x 23kg

5 x 12 x 18kg

X Over

5 x 10 x 70lb

Pec Deck

5 x 12 x 80lb

Machine Chest Press

2 x 12 x 105lb

3 x 12 x 90lb

Leg Press

10 x 12 x 200kg

Rope Curl

5 x 12 x 120lb

Inc DB Curl

5 x 10 x 13kg

Dbl Bi Curl

5 x 15 x 70lb

A couple of sets into chest press I tried dropping the weight as my tris were pretty much doing all the work. Happy to report that legs felt really good on leg press, fingers crossed that I may have seen the end of knee/quad problems.

Today, back, hams & tris.

WGPd

5 x 10 x 165lb

Bench Row

3 x 10 x 80kg

2 x 10 x 70kg

DB Row

5 x 10 x 43kg

SAPd

5 x 12 x 60lb

SLDL

3 x 10 x 80kg

Tri Pd

5 x 10 x 100lb

Androids

5 x 12 x 30kg

Rope Pd

5 x 12 x 40lb

Unfortunately as soon as I started on the stiff-legs my lower back flared up. Could only just manage 3 sets and had to switch to a set of ibuprofen. Dammit :x

[Ronin]

Shoulders day, fast becoming the best day of the week.

Weight has been sitting fairly stable for the last couple of weeks, just minor fluctuations downwards.

BTN Press

10, 12, 13, 15, 15 x 55kg

Upright Row

5 x 10 x 52.5kg

Front Raise

5 x 12 x 23kg

Inc Reverse Fly

5 x 12 x 13kg

Lat Raise

5 x 12 x 18kg

DB Shrug

5 x 15 x 51kg

[Ronin]

Chest, quads & bis.

I've lost an embarrassing amount of leg-strength & size (inb4 u had f*ck-all to start with). Then again, legs have generally come on faster than upper body for me, so hopefully catch-up won't take toooooo long :pray:

Inc Fly

5 x 10 x 23kg

Pec Deck

2 x 12 x 80lb

3 x 12 x 90lb

X Over

5 x 12 x 70lb

Leg Ext

10 x 10 x 120lb

Rev Cable Curl

5 x 12 x 110lb

Inc DB Curl

5 x 10 x 16kg

Dbl Bi Curl

5 x 15 x 70lb

[Ronin]

Back & tris day, \:D/

Racks

Lotsa warmups

10 x 140kg

10 x 160kg

10 x 180kg

7 x 190kg

2 x 200kg then back says no

Pull ups

3 sets of 7-8 with varying levels of assistance

WGPd

5 x 10 x 165lb

Bench Rows

5 x 10 x 70kg

Stiff arm Pd

5 x 12 x 60lb

Tri Pd

5 x 10 x 100lb

Android Skulls

12, 12, 12, 10, 11 x 35kg

B/O Cable Ext

5 x 12 x 110lb

ss

Rope Pd

5 x 12 x 60lb

Racks started off well, but after the 2nd rep at 200 I had a sudden bolt of pain through tthe lower back and decided enough was enough. Pullups have always been a weak point for me, so I've generally avoided them. But since I had someone to assist today I went for it, generally got 5-6 before getting a hand up. Looking forward to these improving as strength-to-weight ratio improves (ie as I lean up :grin: )

[Ronin]

Nice couple of rest days, now back into some chest, quads & bis.

Had a bit of a carb-cheat over the weekend, so was good to get back to some good clean eats today.

Inc Fly

10 x 12 x 23kg

Pec Deck

5 x 12 x 80lb

ss

X Over

2 x 12 x 70lb

3 x 12 x 60lb

Leg Ext

10 x 10 x 130lb

DB Inc Curl

5 x 12 x 16kg

Rope Curl

5 x 12 x 120lb

Dbl Bi Curl

5 x 15 x 70lb

[Ronin]

Had the absolute worst night's sleep last night. Still awake at 0330, alarm went off at 0700. Shitful energy levels in the gym :x

Back & tris

WGPd

5 x 12 x 165lb

Bench Row

5 x 12 x 75kg

DB Row

5 x 12 x 43kg

SAPd

12 x 60lb

10 x 70lb

3 x 12 x 60lb

Tri Pd

5 x 12 x 100lb

B/O Cable Ext

5 x 12 x 110lb

ss

Rope Pd

5 x 12 x 60lb

And that was about all I could muster.

[hhhh1]

Had the absolute worst night's sleep last night. Still awake at 0330, alarm went off at 0700.

f*ck that shit.

[Ronin]

A bit better today, but still not back to normal. Damn near fell asleep on the incline bench between sets :shifty:

Shoulders

BTN Press

3 x 10 x 60kg

2 x 10 x 55kg

5 x 12 x 50kg

Upright Row

5 x 12 x 52.5kg

Front Raise

5 x 12 x 23kg

Inc Reverse Fly

5 x 12 x 13kg

Lat Raise

5 x 12 x 18kg

Done. Fried.

[Ronin]

In for a bit of chest, quads & bis again. Good clean day of eating.

Inc Fly

4 x 10 x 26kg

12 x 26kg

Flat Fly

5 x 12 x 21kg

Pec Deck

5 x 12 x 90lb

X Over

5 x 12 x 60lb

Leg Ext

10 x 10 x 140lb

DB Inc Curl

5 x 12 x 16kg

Rope Curl

5 x 12 x 100lb

1 Arm Cable Curl

5 x 12 x 40lb

[Ronin]

Only a 3 day week this week, due to a sick kid, and a french test. Also had a sit-down pow-wow with the torturer the other day, and he's "encouraged" me to change my routine. So it's a return to a 5-day split, Legs, Chest & Bis, Shoulders, Legs, Back & Tris.

So, legs today.

Squats

10 x 70kg

4 x 10 x 90kg

Leg Press

5 x 12 x 280kg

Single Leg Press

5 x 12 x 80kg

Leg Ext

5 x 12 x 130lb

ss

Leg Curl

4 x 12 x 100lb

11 x 100lb

Okay, now y'all can stop laughing at my girly-weight squats :snooty: I'm having to go back to basics here and build my way back up. At my trainer's suggestion, I'm also trialling the safety-bar (I think that's what it's called) to see if that reduces the trouble on my back. If not, I'll just continue to keep Nurofen in business until after September, and then worry about it. Same same with the LP etc, legs are horribly lagging hence the twice a week schedule, and unfortunately the light weights. Still, I can only improve :pray:

[Ronin]

Yesterday, Shoulders

BTN Smith Press

lotsa warmup

12 x 60kg

10 x 65kg

8 x 70kg

Seated Smith Press

10, 12, 12 x 50kg

Upright Row

3 x 12 x 52.5kg

Inc Rev Fly

3 x 12 x 13kg

Lat Raise

3 x 12 x 18kg

Front Raise

3 x 12 x 23kg

DB Shrug

3 x 15 x 56kg

Face Pulls

3 x 12 x 60lb

Arnold Press

15, 12, 15 x 11kg

Low Pulley Sets

2 @ 30lb

1 @ 20lb

Today, Legs

Safety Bar Squats

Warmup x lots

3 x 8 x 110kg

Leg Press

3 x 10 x 280kg

3 x 12 x 320kg

Single Leg Press

3 x 12 x 120kg

Hacks

3 x 10 x 60kg

Leg Ext

5 x 10 x 135lb

Can feel legs coming back, but still a long road ahead.