Finally settled back in for the spring semester at UNCW! My training has been really good and I found out that this semster should be easier than last semester so I should be able to get a lot done for TSO and spend more time learning on my own about training, diet etc. Had my ortho appt yesterday and found out that I had "Internal Snapping Hip." This is good news as it means no surgery!! I just have to keep working my way into squatting at full strength. Lately I've been able to hit 90% of my 1RM with virtually no pain! I'm playing is safe but things are much better than they were!
1/14 Leg Workout
5-7 reps
1-2 Minutes Rest
Legs
Squats 4 sets)
210x5,5,5,
Stiff leg deadlift 2 sets) Audible
260x7,7
Leg Ext. 4 sets) 170x7,7,7,7
Leg curl 3 sets) 130x5,5,5
Hip abductor machine 2 sets) 120x7,7
Hip adductor machine 2 sets) 130x7,7
1/15 Back, Traps, Biceps
5-7reps
1-2 Minutes Rest
Bent Barbell Row 4 sets)
170x6,6,6,7
Neutral Grip Machine Pull down 4 sets)
180x9 190x7,7,7
Neutral Grip Machine Row 4 sets)
130x7,7,7 150x7
Deficit Deadlifts 2 sets) Audible- Chin Ups so my lower back could recover from the last few days.)
Last Week: 275x6,6
Smith Machine Shrugs 3 sets) (squeeze at top) 255x10 275x7,7
DB Curl 4 sets) Audible 60x7,7,7,7
Last week: full sets with 70lbs
DB Preacher Curl 2 sets) 25x7,7
One Arm Spider Hammer curl 2 sets)
25x7,7
Conflicting modification on January 15, 2014 at 11:28:36 AM:
5-7reps
1-2 Minutes Rest
Bent Barbell Row 4 sets)
170x6,6,6,7
Neutral Grip Machine Pull down 4 sets)
180x9 190x7,7,7
Neutral Grip Machine Row 4 sets)
130x7,7,7 150x7
Deficit Deadlifts 2 sets) Audible- Chin Ups so my lower back could recover from the last few days.)
Last Week: 275x6,6
Smith Machine Shrugs 3 sets) (squeeze at top) 255x10 275x7,7
DB Curl 4 sets) Audible 60x7,7,7,7
Last week: full sets with 70lbs
DB Preacher Curl 2 sets) 25x7,7
One Arm Spider Hammer curl 2 sets)
25x7,7
1/16 Chest, Triceps, Abs
5-7 reps
1-2 Minutes Rest
Incline DB Bench 3 sets) 150x6,5 140x7
Barbell Bench Press 4 sets)
165x6,6,6,6
Machine Fly 4 Sets) 155x7,7,7,7
V Bar Cable pushdown 4 sets)
16x7,7,7,7
Rope Pushdown 4 sets) 13x6,6,6,6
Decline Oblique Crunch 3 sets)
BWx10,10,10
Since going to my Chiropractor last week, he suggested using a decline bench, and jacking it up using stairs or plates etc to allow me to decompress my back without using a pullup bar or inversion table. I now do this around twice per week for 10-12 minutes and it's been great for helping my back stay healthy and not feel so tight and cumbersome.
To be honest, school and life just got hectic and I had to cut down on some of my social media for a while. Plus I've been doing some cool stuff with Top Supplements Online that's taken up some time as well.
