A Place To Keep My Numbers

[AlladdinSane]

This is just for my own records as I spend a lot of time here and tend to lose hardcopy logs and journals. I'll update when I want to and keep track of my injury rehab when I want to.

I'm fat and injured. Trying to be less of both.

EDIT: All lifts are raw or with a belt when specified. I wear rehband warm-up shorts almost always and a rehband low back warm-up belt (this offers little support) during low body work.

Friday Nov. 27, 2009

ME Bench (kinda):

Close Grip Bench (up to 1RM):
225x10
225x5
275x5
315x3
335x1
365x1
390x1 (pr)

Blast Strap Triceps work:
4x a bunch

Pulldowns:
4x a bunch

[Diesel_250]

Nice PR on the Close Grip Bro.

[AlladdinSane]

Sunday Nov. 29, 2009

Light Shoulders:

Fat Gripz Standing BB Press:
45x20
65x20
85x20
105x10
125x10
145x10
165x10

Blast Strap Face Pulls:
2x a bunch

Blast Strap Ab Fallouts:
2x8

Low Back Extensions:
2x a bunch

[AlladdinSane]

Tuesday Dec. 1, 2009

Lots of low-back and hip stretching/foam-rolling.
Mini-band Ab Pulldowns:
4x20ish

Low back Extensions w/ triple choked mini:
4x20ish (BURNED!!! Wow. I'm f'in weak in the low back)

3-4 hours later:

DE Bench:

Speed Bench w/ doubled blue Bands (almost lifting 150lb DBs off the floor @ full extension):
9x3x155 Straight Weight
Work up w/ Bands still on the bar:
1x205 SW
1x225 SW
1x245 SW
1x275 SW
Miss x 295 SW (F'in hard)

Blast Strap Rows:
5x a bunch (20ish)

Rope Pressdowns:
4x a bunch (20ish)

[AlladdinSane]

Nice PR on the Close Grip Bro.

Thanks man. I appreciate that.

[Durk]

Hot...Cant wait til
DL day. I bet you have a metal rail on the side of your gym and just deadlift the whole thing :D

[ironwill]

great work AS, i will be following along....looking forward to it.......great numbers on the close grip.....:beer

[AlladdinSane]

Thanks you two.

Durk McGurk: My DL has suffered (sadly) as my gutz are in my way (read: I have trouble reaching the bar, lol) and my low back/hip injury is gay. That being said, I'm looking at hoisting some pretty slick numbers (for me, anyways) by my 31st B-day next October.

[O-Train]

What is the advantage of using Fat Gripz? You're using the blast straps a lot mainly for rehab/because of injury?

[Rhinobolt10]

dude, awesome stuff!

[Talo]

I've been waiting for this , looks great !

How did you injure yourself and where is it ? I'm getting it's in the hip area ?

[AlladdinSane]

What is the advantage of using Fat Gripz? You're using the blast straps a lot mainly for rehab/because of injury?

Fat Gripz are great for taking load off of supporting joints and distributing over the supporting muscles instead. My upper body feels fakin' great right now (except for a mild sub-scap tear 3-4 weeks ago that's fully healed now) and I really wanna keep it that way, so I'm using the Gripz as more of a pre-hab right now.

The Blast Straps: After benching, I'm tired and lazy and need more rep work. They also take some stress off of the joints as they allow a completely free ROM. And lastly, they keep me from giving in to my addiction (of putting more weight on the bar) and I still get a great workout on them because I'm so heavy.

[AlladdinSane]

I've been waiting for this , looks great !

How did you injure yourself and where is it ? I'm getting it's in the hip area ?

Buggered up back/right hip @ 23years old...

... I was running a westside-style plan and it was ME Squat day. The exercise was Rack pulls from just below the knee cap. I worked up to 725 w/mixed grip and a belt. I got the lift and held it at the top... then let my air out! The weight ripped me back down to the rack, right side (supinated hand side) first. I felt it wasn't good so took off the rest of the day.

A week later was ME Squat day again, but with a new main move: Good Mornings. Now, while I could still feel this slight aggravation in my low back on the right side, I was 23 and stronger, bigger, and leaner (and as it turns out stupider) than I'd ever been up to that point. I worked up to 365 for what was going to be a single. I did it and it felt GOOD. So good, in fact, that I went for a second rep... Halfway up the bar stopped moving and my low back rounded... HARD. I still managed to complete the rep but my back felt like it was actually a little hurt this time. I called it a day (again) and went home.

I decided to take two weeks off of lifting and just relax. On my first day back, I decided to run a very light bodybuilding style chest routine. I started with Incline Flyes. I picked up the 70's (someone had left them on the ground) and on my way up I heard/felt tearing muscle and immediately went into a kind of shock... white as a ghost, immediate heavy sweating, and nausea. I couldn't move at all. Took me 15 mins to drop the weights and make my way to the front desk of the gym.

That was it. Torn QL and 3 weeks of not being able to sit, walk, or even shit. 300 bucks in Robaxacet Platinum in the first week alone. Since that acute injury, it had turned into a full blown constant pain involving psoas, quad, low back, glute, hamstring, calf and oblique and is now just a pretty constant nag reminding me that I used to awesome and stupid, two qualities that it turns out are not mutually exclusive...

So there it is. My reason for not having been squatting for the past 7 years. A very legitimate reason.

The EXCUSES for not rehabbing the injury, however, are not legit. I was lazy and squatting is hard and not fun. I'm sick of this and god-damned determined to double my squat by October by way of rehab and smart training.

[ironwill]

I hear ya bro...i fractured my L-5 in my back, took me 3 yrs to squat decent again.......the first couple of yrs or so, as stupid as this sounds, i would finish, be totally numb from waist down......sick, literally couldnt get a boner if i was on my back for about 3-4 days after squats....I finally beat it last yr during my prep, it took almost 5 yrs to become normal, now today i am 100 percent.....I squat weekly now sometimes 2x week....I hated it and almost gave up a couple of times....Now all is well, i hope the same for you, and like me you are stubborn, and i know you will meet your goals....good stuff...I didnt miss much gym time, i could still do arm curls, seated on an incline bench, face towards pad, took all weight off of low back and that is how i curled......Chest i could do, back was sub par, upper i could do, pulling down and horizontals, no military type shoulder exercises etc.....
So keep givin er shit AS, you will win....:a+

[Durk]

Hip injuries suck. I tore inside right part of my hip/groin area about ten years ago when it first happened my leg would lock up and go into spasms all week. For years later Squats and Dl's would agravate it. Never really did anything about it. I rarelly feel it now, but I think its cuz im stretching the area a lot.

[AlladdinSane]

Thursday December 3, 2009

Earlier:
Foam rolling and stretching x a lot
A TON of shit in my quads. Sounded (& felt) like popcorn popping as I went over them (scar tissue chunks) with the roller. Gross.
Also, pain in my right calf that's been there for a month or so. I'll be paying attention to it as well from now on.

Later:
Lower body repetition/rehab day:

Ab-Pulldowns:
Single choke mini x 60
dbl mini x20
dbl mini x20
Single choke blue x20 x4

Low Back Extensions:
Triple choke mini x20 x4
(These BURNED. I couldn't get the painful pump to go away. i. am. weak.)

High (17") Box Squats:
135 x5 x2
185 x5 x8
(Low back still on FIRE. Otherwise, felt really good. No pain.)

Band Side Bends:
Dbled mini x20 x4

Seated Band Leg Curls:
Quad choke blue x20 x4

Foam Rolling and Stretching x A Lot

[Rhinobolt10]

Well that story makes me want to be a bit more careful with my back....

[Talo]

Well that story makes me want to be a bit more careful with my back....

Same here. All parts for that matter.

AS I sure hope you come back a blast through those old numbers.

[AlladdinSane]

Friday December 4th, 2009

ME Bench:
-Feeling beat from my DE Bench day work-up (I was only supposed to work up to 95% but instead I foolishly got carried away and worked up to a fail at about 105%) so I opted to not shoot for a PR in the close grip for a single.

Instead, I tried for a close grip triple PR.
225x10
275x8
315x3
365x2 - Pooped the bed. Just too weak today (physically & mentally).

Band Pressdowns:
Single choke mini x30
Dbl mini x30 x2
Dbl mini x20
Single choke mini x30

Band Rows:
Two arm dbl blue x20 x2
One arm single choke blue x30 x2

Pec Deck:
3/4 stack x30 x4

Rotator Cuff Circuit w/ mini band.


Tired. Sore forearms (left especially). Ready for my deload week.


Still, I feel like a Gawd-Damned Champion.

[AlladdinSane]

Tuesday December 8, 2009

Foam rolling.

Deload Upper body:

BB Bench:
135x30
225x20x2

Pecdeck:
3/4 stack x20x3

Upright rows SS with bent over raises:
70lbs and 15lbs x15 each x4

DB curls:
40s x12 x3
(weird right rotator cuff cramp here)

Rotator cuff circuit w/ mini band followed by rotator stretches.




This past weekend my right quad has FREAKED right out. spasming, cramping, and tearing a bit. This is no good. I foam rolled and stretched lower body for 30 mins after this workout. My quads and hip flexors are stupidly tight. I hate my life.

[Durk]

I notice that you forgot to add your gym's cycling class to your sig. Who runs it? You or Dave?

[AlladdinSane]

HA!

We each only have one good leg, sooooo....



Both of us. We share one bike. ;)

[countrychic]

Good to see you journalling AS:)

I love those foam roller things they do wonders :yeah

[kidmode]

ME Bench:
-Feeling beat from my DE Bench day work-up (I was only supposed to work up to 95% but instead I foolishly got carried away and worked up to a fail at about 105%) so I opted to not shoot for a PR in the close grip for a single.


:mad: YOU DIDN'T FAIL, YOU MISSED. Psh, you yelled at me for using fail and now I'm returning the favor lol.


Good to see you journalling AS:)

I love those foam roller things they do wonders :yeah

No, they are evil and will always be evil. lol.

[AlladdinSane]

Thanks CC. And Kid is right, the F-roller is evil.

Kid, you sumbitch, I hate that you're right, lol. I missed.

[countrychic]

Really? I find they give me the most relief on my back.....between my shoulder blades...and up my neck.

[kidmode]

Thanks CC. And Kid is right, the F-roller is evil.

Kid, you sumbitch, I hate that you're right, lol. I missed.

Hehehe...


Really? I find they give me the most relief on my back.....between my shoulder blades...and up my neck.

How stiff is the foam roller? I was at the U of C and theirs were basically like cylindrical pillows. Saners is like rolling on steel lol, but it works.

[AlladdinSane]

They do give relief. The problem occurs when you're so far gone because of neglect that you have to bust through weeks of pain with the f-word roller to get at that relief.

That, unfortunately, is where I find myself at the moment. :(

[kidmode]

I feel your pain, I was cramping in my legs again when I was bench pressing the other day. That doesn't happen if I keep up on the F-roller, like you told me to :P

[AlladdinSane]

Wednesday December 9th, 2009

Low Body Stretching - 30 mins or so.

[AlladdinSane]

Thursday December 10, 2009

Low Body F-word Rolling and stretching as "Deload Low Body Day".

Spotting SD for bench (he needs lift offs cuz of the short arms).

Hugging SD cuz of his PR!

5 mins stairmaster.

20 mins f-word rolling.

30 mins stretching.

An eternity hating life because it all hurts.

[AlladdinSane]

Friday December 11, 2009

Upper Body Deload (emphasis on back):

Wide Grip Pulldowns:
100x20
200x20 x3

Parallel Grip Pulldowns:
200x15 x3

Wide Grip Cable Rows:
160x20 x3

Band Face Pulls:
Dbl Mini x20 x3
Single Choke mini x30 x3

DB Curls:
40x10
60x10
70x6

Cable Curls:
3/4 stack x20 x3

Lying Tricep Cable Extensions:
3/4 stack x20 x3

DB Shrugs:
90 x30 x3
60 x30


Except for my low back/hip acting up a bit, it felt good.

[Rhinobolt10]

Ahh the F-word roller

Things saves my life man, along with tennis/baseballs on the glutes. Yeah you get weird looks, but I think it helps.

And... For me personally, I notice is really helps to break up some scar tissue in the glute in certain areas where it has a tendancy to build up... that's just me however.

[AlladdinSane]

Werd. I've got a lacrosse ball for the glutes. Brings a tear to my eye daily, now.

[AlladdinSane]

Monday December 14, 2009

Heavy Low Body Day/Hip+Low Back Test Day

Rack pulls form mid shin:
145x10
235x8
325x3
415x1
505x1
595xmiss
595x1

Felt not bad but definitely not good. My hip is the shits.

Natural GHR:
4sets x10

Ab Fallouts:
4sets x10

Band Ab-Pulldowns:
Single choked mini x3 x30

Hip mobility circuit w/ mini band:
1x20

F-word rolling and Stretching x 20-30 mins.


****.

[Talo]

How often do you F-Roll ?

I'm doing it more and more now because of my hips , just wondering if you do it a few times a day or every 2-3 day .

You've still got some strong pulls , man !

[AlladdinSane]

I'm up to two or three times a day. It ****in' blows. I hate everything.

Thanks for the compliment, even though I feel kinda crappy about it.


Things'll be better soon...

This is a marathon, NOT a sprint. This is a marathon, NOT a sprint.

[Talo]

This is a marathon, NOT a sprint. This is a marathon, NOT a sprint.

Over and over and over and over....:D

[AlladdinSane]

Tuesday December 15, 2009

I've decided to abandon DE Bench days in favor of Repetition days this cycle. Everything (above the waist) feels great and I want to keep it that way, so a cycle off of DE to save the joints before they get creaky I thought would be a great idea. My speed is truly sick and I read an article on training in different tempos. All signs pointed to doing something new and difficult.

This was both...

Rep Bench Day

Rotator Cuff Circuit
30 x1

Moderate Close Grip Bench with a slow (NOT explosive) tempo 1-1-2:
135 x10
225 x8
315 x8 x2
315 x6 x2
275 x6

This was hard as I am used to being explosive.
Also, I messed up on my percentages and should have been using lighter weight. The adjustments will be made next Rep Bench Day.

Incline DB Press:
120 x10 x3

Upright Rows:
100 x15 x3

1 Arm BB Rows:
100 x15 x3

Blast Strap Tricep Extensions:
BW x15 x3


Good day!



Side note: My hip feels pretty good today. Pain and suffering is moving down into my calf, now. New pain is sucky, but not nearly as sucky as old pain. I'm going to do low body f-word rolling tonight at home as well.

[AlladdinSane]

Wednesday December 16, 2009

Low Body Mobility and Rehab Day

All the talk about seated Good Mornings got me turned on so...

Seated GMs:
Bar x30 x2
95 x20 x2

It was everything I could do to not be crooked. Very tiresome... but got it figured it out and ended up going well!

Band Ab-Pulldowns:
Single choke mini x40 x2

Leg extensions:
0 weight x20 x3

Focused on HARD contractions. This knotted and cramped very badly. My quads are messy.

F-word rolling and mobility stretches x 20 mins.

[Rhinobolt10]

what's going on dude? Happy new year!

[rated_rko]

nice log

[natenator]

nice log
this post: 5:35 timestamp
Last Post: 5:33 timestamp

You were able to read his thread in 2 mins?

Someone is whoring.

[Talo]

What's going on ?

[AlladdinSane]

I'm back at 'er now. I kept up with the foam rolling and stretching about half as often over the holidays. It still blows. I let my lifting slide over the past few weeks too. It's hard to stay motivated with this injury. I guess I'd better just get over it if I want to get over it, eh?

Sunday January 10, 2010

Shoulders

Military Press Out of Chains (bar starting at collar bones)
155 x10 x5

Side Raises
35 x15 x5

Shrugs
275 x20 x4

This was an "Easing back into it" day.


Monday January 11, 2010

Rep Bench Day

Slow Medium Grip Bench
275 x6-8 x8

Tricep Hell
275 x2

Pressdowns for time
90 secs x3


Tuesday January 13, 2010

High Rep/Volume Back Day

Wide Grip Seated Machine Row
3/4 stack x30 x5

Parallel Grip Pulldowns
3/4 stack x20 x5

Some Other Shit I Can't Remember
Pussy weight xToo many reps x5




I'm feeling like I've got a bit of mojo back so we'll see what happens tonight.

Thanks to those keeping tabs on this log. I appreciate it.

[Talo]

Tricep Hell
275 x2

Can you explain ?

[AlladdinSane]

Sure thing!

Tricep Hell: Med/narrow grip. Start w/ 1board and work to a 4board, 5reps each, no rest.

As the name describes, quite hellish. :D

EDIT: Here ya go http://www.youtube.com/watch?v=6FELBom8DEk

[Talo]

Nice . Thanks for the link . Might have to give this a go the next time the boys get together.

[AlladdinSane]

Thursday January 14, 2010

ME Bench Day

Lockouts out of chains (8ish inches of motion)

Work up to 3RM
225 x5
275 x5
365 x5
385 x3
405 x3
425 x3
455 x3
475 x1.5 - Fail.


That was all that I had time for.

[AlladdinSane]

Training has been going not too badly. I've just been too busy to keep up with it here.

Saturday January 30, 2010

ME Bench Day

4 Board Press

135 x10
225 x10
315 x5
365 x3
405 x3
425 x1
455 x1
475 x1 (ugly)
495 x1 (rad)

Alternating DB Floor Presses
80 x10
100 x10 x2

Svend Presses
2 10kg plates x12 x3