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Old 02-04-2018, 12:40 PM   #1
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
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HP's DC training log

So I thought I'd give a log a try. This is the 3rd time around with these exercises. I had a bit of a break before this blast I went for a 5 week holiday to NZ and now i am back in Spain and ready to kill it again. Workout number 1 went as follows. Really tough getting back after such a long break and I am a bit disappointed with some of the numbers. But I expect that to even out in a few weeks. Stretches are done after each exercise, but I didn't feel the need to add them.


• A Incline plate loaded press 11-15 rest-pause 90 kg x 8/3/1/12
• A Bb shoulder press 11-20 rest-pause 60x10/6/4/20
• A Freedom rack RG bench presses 11-20 rest-pause 70x 8/6/6/20
• A Rack chins 11-20 rest-pause 40 x 10/6/4/20
• A Deadlifts 4-8 9-12 190x 5 150x 12

Last edited by Henke_prytz; 02-10-2018 at 05:37 PM.
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Old 02-04-2018, 12:41 PM   #2
Henke_prytz
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B1
• Barbell EZ curls 11-20 rest-pause 55kg x 10/6/4/20
• Hammer curl 12-20 SS 20x 20
• Leg-press calf raises 10-12 200 x 13
• High wide leg press SS 15-30 250x 35
• Freedom rack lunges 4-8 20 SS 110x8 70x20

Stretches between each exercise.

Today felt pretty good and my body is starting to "get it" I didn't have to reduce as much today from where I left things last blast.
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Old 02-04-2018, 12:41 PM   #3
Henke_prytz
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A2

• Incline bb press 11-15 rest-pause 90x8/4/3/15
• DB OH press 20-30 rest-pause 25x 20/10/7 /37
• EZ Dead skull crushers 20-30 rest-pause 45x 16/8/6/30
• Wide grip pulldown 11-20 rest-pause 100x 10/7/5/22
• BB row 4-8 9-12 150x 8 130x12

Didn't have time to post this yesterday so better late than never. Good workout and I felt like my body had more drive than previously. So I'm getting back to what things used to feel like. Looking forward what can happen this year!!!
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Old 02-05-2018, 11:30 AM   #4
Henke_prytz
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B2
• Incline seated dumbbell curls 20-30 rest-pause 17,5 kgx 16/8/8/32
• Pinwheel curl 12-20 SS 20x21
• Machine leg press calf raises 10-12 173x13
• STLD 10-15 SS 150x 16
• Leg press 4-8 20 SS 420x 8 300x 25 (don't know how much the sled weighs)

Got a slight pull in my left hamstring during my last rep on the STLD but decided it wasn't bad enough to stop the workout. So did my leg press anyway with an extra warmup to "feel" it out

Last edited by Henke_prytz; 03-12-2018 at 04:56 AM.
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Old 02-07-2018, 05:49 AM   #5
Henke_prytz
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A3
• Decline bb press 11-15 rest-pause 110kg x 8/4/3/15
• Plate loaded shoulder press 11-20 rest-pause 110x10/6/5/21
• Dips 11-20 rest-pause 20x 10/6/4/20
• Close grip pull ups 11-20 rest-pause 90x 10/6/5/21
• 1 arm Hammer rows 11-20 rest-pause 80x8 drop to 60x 8/4/20

I really overestimated my strength on hammer rows today so I loaded it up with 80kg and quickly realized that it was way to heavy so I did 8 reps and then dropped 20kgs for my 2 last RP sets. So a lesson has been learned. I could probably have gotten like 11 or 15 reps with the 80kg but being the first workout I want to allow for more room to grow, so by using a lighter weight now, I can end up with a heavier weight at the end of the blast. Over all it's great to be back in the gym! Exams are over for this semester now as I am in my fifth and last year of Chiropractic school so now I can once again focus on my training.
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Old 02-07-2018, 11:11 AM   #6
andishehhank
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Quote:
Originally Posted by Henke_prytz View Post
A3
• Decline bb press 11-15 rest-pause 110kg x 8/4/3/15
• Plate loaded shoulder press 11-20 rest-pause 110x10/6/5/21
• Dips 11-20 rest-pause 20x 10/6/4/20
• Close grip pull ups 11-20 rest-pause 90x 10/6/5/21
• 1 arm Hammer rows 11-20 rest-pause 80x8 drop to 60x 8/4/20

I really overestimated my strength on hammer rows today so I loaded it up with 80kg and quickly realized that it was way to heavy so I did 8 reps and then dropped 20kgs for my 2 last RP sets. So a lesson has been learned. I could probably have gotten like 11 or 15 reps with the 80kg but being the first workout I want to allow for more room to grow, so by using a lighter weight now, I can end up with a heavier weight at the end of the blast. Over all it's great to be back in the gym! Exams are over for this semester now as I am in my fifth and last year of Chiropractic school so now I can once again focus on my training.
Unless it was one of those sets where you felt like you would barely get 10 reps in the end, I would just stick to the same weights, HP. With 8 reps on the first set, you should be able to get at least 12-13 if you got really focused. It's hard to explain what it's like to get that focused because I would be using some disgusting analogies. But you really need to become consumed with power and grind out some nasty reps at the end of the rest pauses, as if you were like a hydraulic pump. You will be able to get more reps with more weight, this way.

Keep musclin'

Andy
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Old 02-07-2018, 11:50 AM   #7
Henke_prytz
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Originally Posted by andishehhank View Post
Unless it was one of those sets where you felt like you would barely get 10 reps in the end, I would just stick to the same weights, HP. With 8 reps on the first set, you should be able to get at least 12-13 if you got really focused. It's hard to explain what it's like to get that focused because I would be using some disgusting analogies. But you really need to become consumed with power and grind out some nasty reps at the end of the rest pauses, as if you were like a hydraulic pump. You will be able to get more reps with more weight, this way.

Keep musclin'

Andy
Hey Andy, yeah I am actually sitting here re-watching the DC dvd and having some realizations. I think I'm gonna try and be a bit more aggressive in my weight jumps. I have been increasing weight only if I get to the top of my rep range. So if I'm doing a set of 11-15 I haven't increased the weight unless I got 15 or more. But I am gonna try and really push the weights this blast to make some serious damage to the log. So from now on I'll focus on adding weight first and reps second.
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Old 02-09-2018, 06:26 AM   #8
Henke_prytz
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B3
• Wide cable curls 11-20 rest-pause 35x10/6/6/22
o Stretch 25x60sec
• 1 arm Cable reverse curl 12-20 SS 10x22
o Stretch 25x60 sec
• Seated calf raises 10-12 80x13
• Single leg seated leg curl 15-30 RP 41 x 15/10/8/33
o Stretch 60sec
• Squats 4-8 20 SS 190x8 130x21
o Stretch 60 sec

Good workout a bit high on the reps but ill try and be a bit aggressive with the increases next time to get the numbers within the range. That's it for my first 2 weeks and I am really looking forward to beating my numbers next few weeks and really beat the crap out of that logbook!!! But now it's time for some serious R&R so I am prepared for next weeks slaughter.

Last edited by Henke_prytz; 02-09-2018 at 03:04 PM.
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Old 02-12-2018, 05:15 AM   #9
Tobito
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Followin'...What's your current bodyweight?
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Old 02-12-2018, 08:56 AM   #10
Henke_prytz
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Quote:
Originally Posted by Tobito View Post
Followin'...What's your current bodyweight?
Hey mate! Thanks for following. My current bodyweight is about 106 kg (233lbs) in the morning before food. I don't know about body fat but I have some upper abs still so maybe in the 12-15% ish???
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Old 02-12-2018, 09:07 AM   #11
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 211
Week 1 (Last time)
A1
• A Incline plate loaded press 11-15 rest-pause 90 kg x 8/3/1/12
• A Bb shoulder press 11-20 rest-pause 60x10/6/4/20
• A Freedom rack RG bench presses 11-20 rest-pause 70x 8/6/6/20
• A Rack chins 11-20 rest-pause 40 x 10/6/4/20
• A Deadlifts 4-8 9-12 190x 5 150x 12

Week 3 (This time)
A1
• A Incline plate loaded press 11-15 rest-pause 100kgx 8/4/3/15
o Stretch 30kg x 60 sec
• A Bb shoulder press 11-20 rest-pause 70kg x 10/4/2/16
o Stretch 60 sec
• A Freedom rack RG bench presses 11-20 rest-pause x 80kg x 9/7/5/21
o Stretch 30kg x 60 sec
• A Rack chins 11-20 rest-pause 50kg x 10/6/5/21
• A Deadlifts 4-8 9-12 200x8 160 x 12
o Stretch 50kg x 60 sec
o Stretch doorknob 60 sec

This was a great workout!!! I ended up being pretty aggressive in adding weight to the bar because I felt like last time I was just getting warm after my extended break. So today I really wanted to push it a bit to start progressing beyond where I finished the last blast. I don't know what happened at the OH press though. I have to start from a dead stop since my gym doesn't have a proper rack. So I set up the stoppers at a level where I can pick it up before my set and then go from there. So maybe I just got fatigued? The last mini set was not moving at all though. I really tried for that 3rd rep but no way. Next time! Anyway really happy with today workout and really looking forward to the progression that is about to come and now I eat!!!
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Old 02-12-2018, 01:06 PM   #12
Tobito
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Quote:
Originally Posted by Henke_prytz View Post
Hey mate! Thanks for following. My current bodyweight is about 106 kg (233lbs) in the morning before food. I don't know about body fat but I have some upper abs still so maybe in the 12-15% ish???
I think so mate!
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Old 02-14-2018, 06:16 AM   #13
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 211
Week 1 (Last time)
B1
• Barbell EZ curls 11-20 rest-pause 55kg x 10/6/4/20
• Hammer curl 12-20 SS 20x 20
• Leg-press calf raises 10-12 200 x 13
• High wide leg press SS 15-30 250x 35
• Freedom rack lunges 4-8 20 SS 110x8 70x20

Week 3 (This time)

B1
• Barbell EZ curls 11-20 rest-pause 65kg x 6/4/3/13
o Stretch 25kg x60sec
• Hammer curl 12-20 SS 30kgx13
o Stretch 25kg x60sec
• Leg-press calf raises 10-12 240kg x 12
• High wide leg press SS 15-30 300kg x 30
o Stretch 60 sec
• Freedom rack split squat 4-8 20 SS 120kg x 10 80kgx 21
o Stretch 60 sec

In this workout, I think my jumps in weight might have been a bit too aggressive since I did lose a lot of reps on biceps and forearms. So I think I will try and keep that in mind for future workouts. The EZ-bar curls have been very heavy since my last blast and they are really tough to progress on but as long as I can keep adding weight to the bar and stay in my range I'll keep them. Next time I'm doing this workout I might stay with the same weights to up my reps a little or just do like a 2,5 kg increase. Do you guys want me to put my weights in pounds so that it's easier to follow or is it ok in kgs? All together it was a decent workout and some good jumps were done. Now it's time to head to the supermarket to stock up on some food.

Last edited by Henke_prytz; 03-07-2018 at 06:56 AM.
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Old 02-15-2018, 02:55 AM   #14
Wirlwind
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Following. Keep it up!
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Old 02-15-2018, 04:15 AM   #15
Henke_prytz
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Quote:
Originally Posted by Wirlwind View Post
Following. Keep it up!
Thanks mate! I will
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Old 02-16-2018, 09:03 AM   #16
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 211
A2 Week 1 (Last time)
• Incline bb press 11-15 rest-pause 90x8/4/3/15
• DB OH press 20-30 rest-pause 25x 20/10/7 /37
• EZ Dead skull crushers 20-30 rest-pause 45x 16/8/6/30
• Wide grip pulldown 11-20 rest-pause 100x 10/7/5/22
• BB row 4-8 9-12 150x 8 130x12


A2 Week 3 (This time)
• Incline bb press 11-15 rest-pause 100kg x 7/4/2/13
o Stretch 30kgx 60 sec
• DB OH press 20-30 rest-pause 35 x 9/4/3/16
o Stretch 60 sec
• EZ Dead skull crushers 20-30 rest-pause 55kg x 10/3/3/16
o Stretch 30kg x 60sec
• Wide grip pulldown 11-20 rest-pause 110kg x 10/6/4/20
• BB row 4-8 9-12 155 kg x 7 135 kg x 13
o Stretch 50 kg x 60sec
o Stretch doorknob 10kg x 60 sec (Used Hammer row for this strech)

Today the logbook really kicked my a##!!! I felt already during the warmups that my body was a bit taxed from this week's big weight jumps. But I had made up my mind about what weights I was gonna use so I just went to war with the log. Ended up missing my rep range on 2 moves and that was a bit disappointing but it was a big increase so I'll just keep hammering until I'm back in my range. The OH press was more of an ego lifting thing since my gym doesn't have bigger dumbells than 35kg so I just really wanted to start using them, even though I probably should have waited for 1 or to rotations.
All and all not to bad of a workout but def some room for improvement and some smarter weight jumps in the future. Now it's time for some well-needed recovery over the weekend. Have good weekend guys.
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Old 02-19-2018, 09:45 AM   #17
Henke_prytz
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Join Date: Nov 2016
Location: Barcelona
Posts: 211
B2 (Last time) Week 1
• Incline seated dumbbell curls 20-30 rest-pause 17,5 kg x 16/8/8/32
• Pinwheel curl 12-20 SS 20x21
• Machine leg press calf raises 10-12 173x13
• STLD 10-15 SS 150x 16
• Leg press 4-8 20 SS 420x 8 300x 25 (don't know how much the sled weighs)

Week 4 (This time)
B2
• Incline seated dumbbell curls 20-30 rest-pause 22,5kg x 12/8/5/25
o Stretch 30 kg x 60sec
• Pinwheel curls 12-20 SS 30kg x 14
o Stretch 30 kg x 60sec
• Machine leg press calf raises 10-12 182kg x 13
• STLD 10-15 SS 170kg x 6
o Stretch 60 sec
• Leg press 4-8 20 SS 440kg x 8 340 x 26
o Stretch 60 sec

Today was a good and a bad day in the gym. I maxed out the calf raises, I can no longer add any weight to that exercise without adding db's or something. But the weight plates are covered so I might start doing them single leg don't know about this one. Secondly, I did my STLD and during my set, I felt a big pop in my L5-S1 so I dropped the weight and thought I was done for this blast. But after sitting down for a bit trying to feel how bad the damage was, I realized that it wasn't too bad after all. Which is really annoying because I knew I could have gotten at least 15 reps today. But I decided to keep going with the Leg press, which went very well, a massive increase!!! So now it's rest and recovery and tomorrow I'll be off to a Chiropractic friend of mine at the school to get my spine adjusted so I can keep blasting away.

Last edited by Henke_prytz; 03-12-2018 at 04:56 AM.
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Old 02-21-2018, 11:37 AM   #18
Henke_prytz
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Hey, guys so a bit of an update. Weight was 108kg (238lbs) when I finished this blast, so even though I finished it "early" I still managed to add some good weight. The STLD from Monday did screw me up more than I expected so I have decided to make the next 2 weeks a cruise period and come back with a healed back. The adjustments from my Chiropractic friend have certainly helped since yesterday I could not get out of bed and now I have very little pain. But just to be on the safe side I will cruise for now and come back stronger than ever. I did, however, learn a bit about making to big jumps in weight and how much they can tax my system. It may work for bigger muscle groups such as back and legs. But for the other ones I'm gonna stick with 2.5-5 kgs from now. To stop myself from making to big jumps before my body is ready for it. So I'll start the same blast but with a few adaptations in 2 weeks. I need to change certain exercises since I have maxed out the machines, so by making them singe legged, I can keep the exercise for a bit longer (machine calf raise)

Last edited by Henke_prytz; 02-23-2018 at 10:01 AM.
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Old 02-21-2018, 05:15 PM   #19
andishehhank
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Quote:
Originally Posted by Henke_prytz View Post
Hey, guys so a bit of an update. The STLD from Monday did screw me up more than I expected so I have decided to make the next 2 weeks a cruise period and come back with a healed back. The adjustments from my Chiropractic friend have certainly helped since yesterday I could not get out of bed and now I have very little pain. But just to be on the safe side I will cruise for now and come back stronger than ever. I did, however, learn a bit about making to big jumps in weight and how much they can tax my system. It may work for bigger muscle groups such as back and legs. But for the other ones I'm gonna stick with 2.5-5 kgs from now. To stop myself from making to big jumps before my body is ready for it. So I'll start the same blast but with a few adaptations in 2 weeks. I need to change certain exercises since I have maxed out the machines, so by making them singe legged, I can keep the exercise for a bit longer (machine calf raise)
It is a hard program and it is imperative to use it wisely... I am on my 7th week.

I am having a lot of joint pains especially in my shoulders and knees... will have to switch to free weights exclusively. And probably drop the bar dips too... if I want to make it the full 12 weeks.

Last edited by andishehhank; 02-21-2018 at 05:18 PM.
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Old 02-22-2018, 03:30 AM   #20
Henke_prytz
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Quote:
Originally Posted by andishehhank View Post
It is a hard program and it is imperative to use it wisely... I am on my 7th week.

I am having a lot of joint pains especially in my shoulders and knees... will have to switch to free weights exclusively. And probably drop the bar dips too... if I want to make it the full 12 weeks.
It sure is! This was one of those moments where I thought that if I stop for 2 weeks now I'll gain more in the long run. Longevity is key here i guess. That's a bummer about the joint pain. Are you wrapping up or wearing sleeves?
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Old 02-22-2018, 02:21 PM   #21
andishehhank
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Quote:
Originally Posted by Henke_prytz View Post
It sure is! This was one of those moments where I thought that if I stop for 2 weeks now I'll gain more in the long run. Longevity is key here i guess. That's a bummer about the joint pain. Are you wrapping up or wearing sleeves?
The machines tended to bother my joints. Like with smith squats and smith incline. Or hack squats and dips.

Last night I just used the dumbbells for chest but this can't hold up because I am already using the heaviest ones at my gym.

For my quads I'm just going to try the free weights. If I can get a groove going with the leg press (since it is a machine) I will go for it.
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Old 02-23-2018, 02:01 AM   #22
Henke_prytz
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Quote:
Originally Posted by andishehhank View Post
The machines tended to bother my joints. Like with smith squats and smith incline. Or hack squats and dips.

Last night I just used the dumbbells for chest but this can't hold up because I am already using the heaviest ones at my gym.

For my quads I'm just going to try the free weights. If I can get a groove going with the leg press (since it is a machine) I will go for it.
Shit that's a bummer. Maybe it's time for a cruise? I've read on here a few times that it may be time to cruise once joints start hurting.
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Old 02-23-2018, 03:27 AM   #23
Henke_prytz
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Location: Barcelona
Posts: 211
The latest updates on the low back is that it is still hurting a bit when I've been sitting down for a long time other than that I don't really notice it. So I'll be back to some cruise workouts next week just to see where I am at. I am also looking at subbing some of my exercises since I am starting to reach my limit with them. How do you guys usually do that? So for my OH db press for example, I can't really add any more weight to them since my gym doesn't have heavier db's. Do I just swap them now for something else or do I keep them and hit my upper rep range and then swap them even though that means I will only add reps... I have also been playing with the idea of doing a blast without STLD cause they caused me to blow out my low back and maybe subbing them for standing leg curls although I am a big fan of STLD since it is a more compound exercise, what to do??? Can't wait to be back in the gym!

Last edited by Henke_prytz; 02-23-2018 at 09:02 AM.
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Old 02-23-2018, 03:53 PM   #24
andishehhank
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Location: LA
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Quote:
Originally Posted by Henke_prytz View Post
Shit that's a bummer. Maybe it's time for a cruise? I've read on here a few times that it may be time to cruise once joints start hurting.
I kind of cruised this week I guess. I changed a lot of the lifts and just had some fun at the gym to allow a mental break. I still beat the log book and everything.

I already set up my exercise rotation for my next blast as well so I will probably just loosen up for another week or 2 and then get into the next one. Might start up a log on here as well.

Quote:
Originally Posted by Henke_prytz View Post
The latest updates on the low back is that it is still hurting a bit when I've been sitting down for a long time other than that I don't really notice it. So I'll be back to some cruise workouts next week just to see where I am at. I am also looking at subbing some of my exercises since I am starting to reach my limit with them. How do you guys usually do that? So for my OH db press for example, I can't really add any more weight to them since my gym doesn't have heavier db's. Do I just swap them now for something else or do I keep them and hit my upper rep range and then swap them even though that means I will only add reps... I have also been playing with the idea of doing a blast without STLD cause they caused me to blow out my low back and maybe subbing them for standing leg curls although I am a big fan of STLD since it is a more compound exercise, what to do??? Can't wait to be back in the gym!
Nah, ditch the DBs if you can't add weight anymore.

I was careful not to choose dumbbells for things like chest benching and rows because I would max out the weights real quick. (max is 120 lbs at my gym)

For shoulders (next blast) I will do high incline barbell, and standing barbell press. The other will be high incline dumbbell but you are out of that choice. Maybe you could try a seated vertical barbell press but I still prefer the high incline. I am avoiding the machines right now because they really bother my rotator cuffs. You could also try doing lateral raises... some guys in the past used them as well.

I love stiff leg DL as well...and I always do them, but I really like the regular floor deadlifts for hammies... because technically the correct form starts with the hamstrings... so if you got the form down and are doing them already them keep them in for back thickness to train the hip extension function of the hammies. Really pull up with the glutes and hammies. Strength coaches seem to mention how conventional is safer than stiff legs for lower back safety... but I will always use both... check out some of videos on youtube of dorian yates doing them... like this one : https://www.youtube.com/watch?v=gtevN0SWp-o

I have very little experience with the low bar squat but when I do them I get a super great hamstrings contraction...

With all these lifts you should stretch up the inner thighs and hamstrings (already are for DC training, anyways) to allow you to get a good ROM (with an arched back)

Best,

Andy

Last edited by andishehhank; 02-23-2018 at 06:29 PM.
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Old 02-24-2018, 10:04 AM   #25
Tobito
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Posts: 35
Quote:
Originally Posted by Henke_prytz View Post
The latest updates on the low back is that it is still hurting a bit when I've been sitting down for a long time other than that I don't really notice it. So I'll be back to some cruise workouts next week just to see where I am at. I am also looking at subbing some of my exercises since I am starting to reach my limit with them. How do you guys usually do that? So for my OH db press for example, I can't really add any more weight to them since my gym doesn't have heavier db's. Do I just swap them now for something else or do I keep them and hit my upper rep range and then swap them even though that means I will only add reps... I have also been playing with the idea of doing a blast without STLD cause they caused me to blow out my low back and maybe subbing them for standing leg curls although I am a big fan of STLD since it is a more compound exercise, what to do??? Can't wait to be back in the gym!
Take care of your low back and for the next blast change the exercise, standing leg curls it's good, seated also...cause it doesn't create pressure on your lower back.
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