[bombdigity510]

nice one pickle

[pickle]

q80 fruitloop flies are like doing backstroke (swimming) on a flat bench with dumbells in your hands cept instead of going all the way over and around you come up with almost a decline fly movement.


yesterday was back day.
hyper extensions 3 sets of 8 reps
deadlifts(lol) 60 for 8 reps
100 for 6 reps
100 for 6 reps
140 for 6 reps
(my back felt sweet so i went to start a working set)
170 for 3 reps started my 4th and my back cracked oh dear god i need to see a chiropractor.

so then i whinged for about 5minutes or so. And I trained my friend for an hour.
Had something to eat and went back to training. Lower back was out of the question. I could still bend but cripies if i wanted to touch my toes i would pass out.

Seated machine middle rows
2 hands 100 pounds for 12 reps
1 hand at a time 80 pounds for 12 reps
1 hand at a time 100 pounds for 12 reps
1 hand at a time 110 pounds for 8 reps

MAchine pulldowns
150 for 12
180 for 12
stack for 12, pump out on 150

incline bench dumbell rows.
30 kilos for 12 reps
35 kilos for 12 reps
37.5 kilos for 12 reps
40 kilos for 8 reps

seated double cable stack pulldown
100 pounds each stack 15 reps
120 pounds each stack 12 reps
120 pounds each stack 12 reps
100 pounds each stack for 15 reps

Medial rotation straight arm kick back
30 pounds 3 sets of 12.

walked home from the gym. What normally takes me 30-40 minutes took me an hour. Nearly everytime i had to step higher with my right leg i grimmaced. came home and watched movies with my legs elevated to releive the curvature of the spine. Saved my real whinging till my girlfriend got home. She helped me stretch. by pushing one of my knees across my body. My right leg across the body caused an instant crack and i felt instantly relieved lol (50% better) and she noticed when making me do a leg curl movement that my hip was much better balanced although still pushing up to the right side. The plan is to stop being stubborn and to stay away from deads for a long long time and continue to stretch one knee across the body everyday until my contest. After which Chiropractic adjustment and hopefully enough time off the gym to heal.

Training chest later today.

[MaKaVeLi]

dam bro, these lower back problems are becoming an epidemic around here! can't believe you went on with the workout but hey i guess that's just determination... anywayz take it easy man, and i hope your lower back gets better soon

[pickle]

cheers mak. lower back i just keep on truckin with it bad.

chest

flys dumbells flat bench
10 kilos for 12 reps
10 kilo for 12 reps
20 kilos for 12 reps
22.5 kilos for 12 reps
25 kilos for 12 reps
27.5 kilos for 8 reps (1 rep up from last session)

flat bench dumbell presses
35 * 8
37.5 * 8
40 * 6 ( 1 rep up from last session)

fruitloop flies (+2 reps on all sets from last session)
10 kilos for 12 reps
12.5 kilos for 12 reps
12.5 kilos for 12 reps
10 kilos tut to failure

Incline smith hands on collars press
70 kilos for 10 reps
80 kilos for 5 reps strip failure strip failue

cable cross overs
60-80 pounds 4 sets of 12-15

[philosopher]

nice session pickle. keep it up

[xtweak05]

hope you recover from that back injury man, and lookin forward to hearing results from your competition.

Other than that great sessions and weight man. Too bad about the deadlift situation, but its for the best. Best of luck to you

[Rocky]

Hardcore to go back and carry on with back later on! Good work in spite of the agony!
Nice chest work too. You're lucky to have someone on hand to help you sort your back out...and your other requirements!
Hope your back is sorted soon man so you can kill them deads like we know you can!

[Q80_MuscleHed]

i got it now bro .. but u must use light wieghts just to save ur joints .. btw nice session bro :)

[Amped]

Godd luck with the injury

[TrueOutlaw]

good sessions pick take care of that back don't be like me bro

[Q80_MuscleHed]

good luck with ur injury brother .. sorry to hear most of u guys having injurys

[pickle]

cheers guys for your concern. Too many wounded warriors in this dungeon. "you can kick a dog for so long and he'll do one of 2 things... Roll over and die or bite back." Im a gonna keep biting at my stubborn back :P

Shoulders.
Milatary presses
20 kilos for 15 reps
30 kilos for 15 reps
50 kilos for 12 reps
70 kilos for 12 reps utilising rest pause
73 kilos for 5 reps stripped and did another few reps|
Switched to full reps. 60 kilos for 10 reps then back to tut for another 3 reps.

Side raises dumbells
10 kilos for 15 reps
12.5 kilos for 15 reps, 15 kilos for 12 reps, 17.5 kilos for 10 reps
15 kilos for 12, 17.5 for 10, 20 for 8 reps.

Cable side raises
40 pounds for 8 reps each arm
50 pounds for 8 reps each arm
60 pounds for 8 reps each arm + 3 partials on each arm.

Barbell front raises (partials to end all sets on 30kgs)
20 kgs for 10 reps
30 kgs for 10 reps
30 kgs for 10 reps
30 kgs for 10 reps

Db rear raises superseted with db shrugs
15.5 kgs by 12, 42.5 kgs by 8! (damn shrugs sucked today)
15.5 kgs by 12, 37.5 kgs by 12
15.5 kgs by 12, 30kgs to failure

out of there after 40 minutes

[MaKaVeLi]

dam bro nice workout, good weight on all exercises!