Trav's 1-Alpha and 550-XD run.

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  1. Just got back from the gym this morning and didn't have a very good work out at all. I was excited to get home and go to the gym, and planned on doing legs. Got into my fourth set of leg press when I felt my lower back twinge. So I took it very easy after that.

    Leg press 1 x 8, 2 x 6, 1 x 4
    Leg extension 5 x 10
    Seated leg curl 5 x 10
    Weighted step ups 2 x 9
    Calf raises 6 x 10

    Wondering if anyone has any exercises to strengthen my lower back. I am thinking of hypers and planks. Any advice would be much appreciated.

    Hoping to get out in the surf for a body board later this morning and hang out with ky wife in the arvo...maybe a game of squash... Not much of a tennis player myself.

    Might try and get a pic or two up tomorrow as a not quite before and after thing.

    Trav.


  2. ouch!
    yeah you're on the right track, there are a few choices
    for my money: hip bridge, side plank, and (yes) lunges, aside from DLs of course
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  3. Quote Originally Posted by snagencyV2.0 View Post
    ouch!
    yeah you're on the right track, there are a few choices
    for my money: hip bridge, side plank, and (yes) lunges, aside from DLs of course
    On legs days I normally do weight gluten bridge and RDLs. But not today, will add planks and hypers as well as gluten bridge every second workout.

  4. Quote Originally Posted by travwj View Post
    Just got back from the gym this morning and didn't have a very good work out at all. I was excited to get home and go to the gym, and planned on doing legs. Got into my fourth set of leg press when I felt my lower back twinge. So I took it very easy after that.

    Leg press 1 x 8, 2 x 6, 1 x 4
    Leg extension 5 x 10
    Seated leg curl 5 x 10
    Weighted step ups 2 x 9
    Calf raises 6 x 10

    Wondering if anyone has any exercises to strengthen my lower back. I am thinking of hypers and planks. Any advice would be much appreciated.

    Hoping to get out in the surf for a body board later this morning and hang out with ky wife in the arvo...maybe a game of squash... Not much of a tennis player myself.

    Might try and get a pic or two up tomorrow as a not quite before and after thing.

    Trav.
    Barbell good mornings are one of the best and will very quickly identify lower and upper back / thoracic weaknesses if you can't hold your back straight and lower back arched (if you are doing the arched back variety). Back raises and reverse hypers if you can do them are also good. And of course deadlifts.

    Poor form and hip mobility are probably the two biggest causes of messed up lower back from leg pressing though. People allow their butts to come off the seat and curl forward which ends up rounding the lower back. Add in the seat padding is often not very good and you've got the things to tweak and snap some **** up.

  5. Up to day 11, and haven't really noticed anything yet with the 1-Alpha.

    This morning was chest and tri's.
    BB Bench 1 x 8, 1 x 6, 2 x 4, 1 x 10.
    Incline DB Press 4 x 8
    Dips 3 x 8
    Cable x overs 3 x 12
    Incline cable x over 2 x 8
    Skull cruisers 3 x 12
    Tri push downs 2 x 6

    It wasn't to bad a workout considering I have some lower back pain.

    Got out for a body board as well so pretty happy with that.
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  6. Quote Originally Posted by travwj View Post
    Up to day 11, and haven't really noticed anything yet with the 1-Alpha.
    Just hang in there. Only a few more days at the most. It usually kicks in around the end of week 2, beginning of week 3. If I remember correctly mine kicked in hard around day 15. Youre totally gonna love it bro, srs!
    Independent Review

  7. Quote Originally Posted by rhizome View Post
    Barbell good mornings are one of the best and will very quickly identify lower and upper back / thoracic weaknesses if you can't hold your back straight and lower back arched (if you are doing the arched back variety). Back raises and reverse hypers if you can do them are also good. And of course deadlifts.
    Poor form and hip mobility are probably the two biggest causes of messed up lower back from leg pressing though. People allow their butts to come off the seat and curl forward which ends up rounding the lower back. Add in the seat padding is often not very good and you've got the things to tweak and snap some **** up.
    I am very inflexible and is something I have to work on. Might have change my whole approach to training and come up with a program that is focused on lower back and core strength.

  8. Quote Originally Posted by travwj View Post

    I am very inflexible and is something I have to work on. Might have change my whole approach to training and come up with a program that is focused on lower back and core strength.
    You sound like me, I did back yesterday and moving today sucks. I generally push through it for my workout but pay for it later in the day and or next day.
    http://anabolicminds.com/forum/supplement-reviews-logs/216136-finaflex-1-andro.htmlCurrent log belowhttp://anabolicminds.com/forum/redefine-nutrition/226014-getting-bigger-leaner.html#post3893348

  9. Wheel of death works lower back pretty good too...
    Unremarkable is no way to go through life... Doug

  10. Quote Originally Posted by DreamWeaver View Post
    Wheel of death works lower back pretty good too...
    Whoa now that sounds scary lol. Trav I was gonna say kill it, but I changed my mind. How about smash it:-) I'm in.

  11. Wtf are the noods! Pics or it didn't happen
    Use Code Montego15 for 15% off at milehighkratom.com

  12. Quote Originally Posted by DreamWeaver View Post
    Wheel of death works lower back pretty good too...
    I haven't done the wheel of death in a long time, and I know that it is a killer. Will have to bring it back when the lower back recovers a bit.

  13. Made it to the gym this morning and took it easy with a lighter than normal back workout. Also added some bi's and calves.

    Wide lat pulldown 4 x 8
    Cable rows 3 x 10
    DB Rows 2 x 10
    Wide T bar 3 x 12
    V Grip pulldown 2 x 12
    Seated calf raises 4 x 16
    Standing calf raises 4 x 20
    DB Curls 3 x 10.

    No change in strength, but was taking it easy today so can't expect any improvement. I did feel fuller in my arms and looked fuller.

  14. Quote Originally Posted by Montego1 View Post
    Wtf are the noods! Pics or it didn't happen
    Couple of pics tomorrow, after shoulders.

  15. I can't add pics, I must not have enough posts. Anywy, hit shoulders today and had a pretty good workout. I feel I could of gone heavier on my DB Shoulder Press, but I am still taking it easy due to my lower back.

    DB Shoulder Press 8 x 4
    Upright Row 3 x 10
    Lat Raises 3 x 10
    Rear delt cable fly 3 x 10
    Face pulls 3 x 12
    BB Shrugs 4 x 12 superset with
    20kg plate press 4 x 15

    Felt good and tomorrow I start my 550-xd for a month of that. So next 2 weeks are 1-Alpha and 550-xd together. Can't wait!

  16. try imgur.com
    copy & paste the BBcode for message boards & forums
    you may need 50 posts before you can do that, i don't know

  17. I'm Back! Man it's been a bit of a hectic week so far and hadn't got any training in since Monday. I have had some sought of stomach bug, like gastro but not the full effects of gastro.... So anyway tonight after work I did a bit legs and back. Bit of a strange combo and I haven't done it before, but I had to make it quick as it was going to get dark and there is no lights outside where I train when I am on site.

    Lunges 7 x 10 (each leg)
    DB Rows 7 x 8
    Glute bridge 4 x 10 with 3 second hold

    I really only through in the DB Rows to fill in time between the lunges.

    I am starting to feel better and hope tomorrow I will be fully over what ever it is, and will train Chest and Tri's a heap better than what legs was today.

  18. Been a rough year for me too.. got the flu then a cold during ;prep.
    Unremarkable is no way to go through life... Doug

  19. A true testament to manning up
    Independent Review

  20. Quote Originally Posted by PalmFist View Post
    A true testament to manning up
    Yah I didn't miss a workout but like I said I probably should have. Fug I've had plenty of excuses to quit ... wife even whines about me competing again. Gotta show you young fuggers how it's done. If I can do this after all the hardships at my age there will be no more excuses for any of you
    Unremarkable is no way to go through life... Doug

  21. Quote Originally Posted by DreamWeaver View Post
    Been a rough year for me too.. got the flu then a cold during ;prep.

    I have been following your log DW and you have done it tough a few times. So seeing someone else work through it helps push me that little bit to push through and hit the weights again.

    So I will try and get out of work that little bit early and smash chest and tri's tonight.

  22. Tonight was chest and tri's....very basic workout with the limited equipment I have on site.

    Incline BB Bench Press 4 x 8
    Flat BB Bench Press 4 x 8
    Incline Tri Extension 3 x 8 superset with Incline close grip bench press 3 x 6
    Incline DB flies 1 x 8 and 1 x 10
    push ups 2 x failure.

    Felt pretty good, had short breaks between sets, and had a good pump at the end. Gonna try and get some cardio in tomorrow and start loosing some of this body fat.

  23. Good to have you back on the wagon !
    Independent Review

  24. Quote Originally Posted by DreamWeaver View Post
    Yah I didn't miss a workout but like I said I probably should have. Fug I've had plenty of excuses to quit ... wife even whines about me competing again. Gotta show you young fuggers how it's done. If I can do this after all the hardships at my age there will be no more excuses for any of you
    Very well put bud. My wife hasnt started to complain per se', but she has made comments about me never being home between work and the gym. So i had to scale back my gym time a tad bit to ensure everyone is happy lol.
    E-Pharm Rep... PM me with any questions or concerns
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