3-AD, Inhibit E, Trisorbagen and more log.
- 08-12-2008, 01:17 AM
3-AD, Inhibit E, Trisorbagen and more log.
My second log here on Anabolic Minds. My first time I ran ephedra and 3-ad on a cut.
This time I am running 3-AD, Trisorbagen, Inhibit E(anti-estrogen), Ephedra, and Atomic Meltdown to bring me into a fitness and muscle model show on August 30th(coincidentally my 25th birthday!). It's my first show and I am very excited/nervous. I am anxious to see the results I am able to obtain in the next month but particularly in the next 18 days leading up to the show. I will be running all supplements for at least the next thirty days except for the Atomic Meltdown which I will use until I run out.
I wanted to post my first workout today and I will hopefully get some pictures done by wednesday so we can track my progress.
If you would like to know about my nutrition I would be more than happy to get into detail if you ask but for now I will just say I am carb cycling as follows, 0 grams, 120 grams, 90 grams, 60 grams, and then repeat. I will be doing this for the next two weeks until the 25th which will be my competition week and my nutrition and hydration will drastically change.
For the next few weeks I will also be doing a different type of repetition. It's the squeeze technique which means I will be basically doing 3-4 seconds on the positive and 3-4 seconds on the negative portion of the rep. I have been doing this for about a week and I must say that the blood flow to the target muscle group is insane!!! I'm doing this pre-competition in order to fill-out the muscles a little bit more and to get some more volume. When I change my reps and exercises I will be sure to let you all know.
- 08-12-2008, 01:18 AM
I will post my monday leg workout when I wake up tomorrow because I am dead tired and need sleep to G-R-O-W! I hope you guys are as excited as I am for this!
- 08-12-2008, 01:20 AM
08-12-2008, 05:36 AM
I'm in for this man! Good luck!
08-12-2008, 06:58 AM
I'll be watching, good luck man!
08-12-2008, 09:19 AM
08-12-2008, 09:21 AM
ANOTHER one! in!
Good luck with the competition.
08-12-2008, 11:59 AM
Going in to do chest and triceps. Got my package with the Trisorbagen and Atomic Meltdown today. Started 3-AD and Inhibit E yesterday. Today is day two and when I get home tonight I will be taking some pictures and posting my first two workouts. Let it begin......
08-14-2008, 01:01 PM
Okay....Sorry I am running a bit behind with the beginning of this log but here I am and I am ready to update every day. It's been a little difficult lately because I am training for this show, getting ready for school to start, enrolling in a personal training certification program, working, and working on sponsors and my routine. So needless to say my life is a bit hectic right now but I am ready to commit to you guys so I can show my results and make another great log. I have an appointment this evening with my roommate to get some pictures taken so I will post them tonight for sure.
Along with my daily workouts I will be logging my strength, aggression, focus, how well I recovered between sets, and if you guys think I should log any other stuff let me know and I will gladly do it.
Until the show my diet will be the carb cycling diet of 0,120,90,60 and then repeat. I will be shooting for 6-8 meals per day with 50 grams of protein per meal. I will try to have around 15 grams of healthy dietary fat per meal except for pre and post workout. On zero carb days I will also try to take in as little fat as possible so the only time I will have any extra fat is when I dose the 3-AD and Inhibit E.
Dosing-This will stay pretty consistent throughout the cycle because I am big on consistency and taking the same stuff pre-workout at the same times.
Immeditely upon waking I will take three Orange Triad. About an hour before I work out I will have 15 grams of fat from fish oil with three 3-AD, one Trisorbagan, and one Inhibit E. I usually get to the gym around 1:30-2:30. A half an hour before I get to the gym I will take one baby aspirin with one Yellow Bullet(Ephedra). When I get to the gym I work in the nutrition shop in the gym so I will go there and take two scoops of SuperCharge Extreme N.O. and a few minutes after that I take 40 grams of whey protein with some complex carbs(depends on how many carbs I have on that cycle of the day I am on).
I hope this is detailed enough for you guys to get a good grasp on exactly how I am running this.
08-14-2008, 01:18 PM
Sounds good bro! Good luck!
08-14-2008, 01:18 PM
Day 1- Legs - Slow Squeeze Reps.
Took my doses of supps on time and as planned.
Leg Press 360/10 450/8 540/8 630/8
Smith Hammy Xplod 10/12 15/10 20/8 20/8
Hack Squat on Toes 90/10 110/8 120/8 130/8
Cybex Leg Press 270/10 310/8 350/8 390/8
15 Slow Steps on toes with tight calf squeeze 4 sets
1-Leg Extension(Toes Out) 40/10 40/10 50/9 60/8
Prone Leg Curl 50/12 70/10 90/8 90/8
Hip Abduction(Out) 70/12 90/10 110/8 130/8
Hip Adduction(In) 110/12 130/10 150/8 170/8
Strength:I felt strong throughout all the lifts even though I didn't do as much weigh as normal because of the intensity of the slow squeeze. I had an amazing pump in my leg from the slower reps.
Aggression:I felt as agressive as any other day. I know in about a week it will be through the roof!
Focus:I had great focus today, zero distractions, I strapped up and got it on.
Recovery: I let myself a little over a minute recovery time today and it helped with my strength. The slow reps really take it out of you.
I am super excited that I am starting all of this and can't wait to post some pics and show you guys some RESULTS!
Oh yeah I will post daily when I use the Atomic Meltdown and how it felt and all that good stuff!
Gotta hit the gym I will be back later to post tuesday to today's workout! Killin it!!!!!!!
08-14-2008, 11:44 PM
Day-2 Chest and Triceps
All supps were dosed properly and I started using Atomic Meltdown today. I like this product, I got some good color and I hope I see some good results from the fat-burning formula that's incorporated. I have heard a lot of people complain about the smell but I like smelling like raspberry syrup....lol chicks dig it. HA!!!
Remember I am doing the squeeze rep training scheme so don't hate on the weight!!
DB Decline Flye 40/11 45/10 50/8 55/8
DB Flye 35/12 40/10 45/8 50/7
Incline Cable Flye 40/12 50/8 50/8 50/8 40/10-Drop Set to 20/40 fast reps.
Incline DB 50/8 45/10 40/12 30/12
Decline Skull Crusher 80/8 80/7 70/10 70/10 80/8
Incline Skull Crusher 90/9 90/8 80/12 80/12
Rope Pressdown 70/10 60/12 70/10 60/12-Drop Set to 40/40
Reverse Grip Pressdown 90/12 120/12 120/9 150/7
Strength:Strength felt great today and my workouts lately have been super intense.
Aggression:Have not noticed increased aggression......yet.
Focus:Good focus although I had to train my boss' client on triceps while I was doing triceps so it was a small distraction, but she's a hot stripper so it was a good distraction....lol
Recovery: Recovery times today were short and the squeezing makes me take a little longer rest because it's so intense.
08-14-2008, 11:55 PM
Took all supps on time today. Still smell like raspberries after two showers...lol I was a little rushed to do back today but it was still a great workout.
Lat Pulldown (Front of Head) 120/10 120/10 135/8 105/12
Lat Pulldown (Behind Head) 75/10 75/10 90/8 60/12
T-Bar Row(out) 70/12 80/10 90/8-Drop set to 45/30
T-Bar Row(In) 70/12 80/10 90/8-Drop set to 45/20
Back Xtension 10/12 15/10 20/8 25/8
Back Xtension Side Bends 10/15 15/12 20/10 25/10
Reverse Back Xtension Abs 10/15 15/12 20/10 25/10
Cybex Row 110/8 110/8 110/8 110/8
Nautilus Back Xtension 125/10 125/15 140/12 140/12
Strength:This back workout was great and I think the type of workouts I am doing will help my strength in a different way.
Aggression:It's starting to creep up on me...I can feel it. I growl like a monster on some sets...lol for real I have been doing that.
Focus:I was very focused today and my workout was fast and efficient.
Recovery: I had very little recovery time today and my back felt so blood-rushed during the whole time. It was great.
08-15-2008, 12:09 AM
Day-4 Shoulders and Calves
Took all supps on time today starting to feel the 3-AD bringing my inner monster to life. I love the superhuman like feeling that you start to get with this stuff. I used the Atomic Meltdown again today and I have showered twice since then and still smell like raspberries....HA!
I'm still squeezing remember....
Behind Head Shoulder Press 70/12 80/10 90/8 100/6
Hammer Shoulder Press 140/12 160/10 170/8 180/7-Drop set to 140/12 fast reps.
Seated Calves 90/12 100/10 110/10 135/8 160/6
Incline Rear Delt DB 20/12 20/12 20/12 20/12
Cable Front Raise 30/10 30/10 30/10 30/10
Seated DB Calves 90/14 90/12 90/12 90/12
Cable Rear Delt 30/12 30/12 40/8 40/8
Nipple Press 30/10 30/10 30/10 30/10
X-Front Raise 20/8 20/8 20/8 20/8
Standing Calf Raise 140/8 160/8 180/6 200/6
Strength:Felt nice and strong today and had a very fast workout that used great weight and I was very very controlled with the ROM I was using with the weights.
Aggression: Aggression is starting to come up. Today was a zero carb day so after I worked out my energy level was zapped.
Focus:. I had no distractions and I feel very very motivated becuase my show is 16 days away.
Recovery: Shoulders always recovery well...however I should note that since I started this slow squeeze workout then next day or two that muscle group has been really sore, which to me is a great thing because it means my body is shocked!!!
08-15-2008, 12:11 AM
Cardio this week has been 20-30 minutes on the stairmill on Tuesday, Wednesday, and today. I put it on speed intervals for 20 mins and fat burner for 10. I have done abs every day this week also but some of them were nighttime ab workouts so they aren't written in my journal.
08-15-2008, 12:12 AM
Here come the pics kids.........
08-15-2008, 12:24 AM
:bb3: Similar?? lol
08-15-2008, 11:34 PM
Lookin lean there bro! Keep up the good work!
08-16-2008, 12:53 AM
Day-5 Biceps and Triceps
Took all my supps on time today. Today was a 120 carb day so my body was lovin me......
I used the Atomic Meltdown again today and the scent never washes off!!! Seriously people.......
I did a little variation of my planned squeeze technique today. I supersetted every exercies and alternated between normal speed reps and slow reps. So when you see a F next to the set that means normal speed and a S indicates a slow rep set.
Hammer Bicep S 70/10 F 75/12 S 80/8 F 90/10
Skull Crusher F 70/18 S 70/10 F 80/18 S 80/9
BB Curl F X/25 S 10/8 F 15/15 S 15/8
Overhead DB S 75/8 F 75/20 S 80/8 F 80/18
Close Grip Cable Bar Curl F 80/16 S 90/8 F 100/14 S 90/8
Bar Cable Pressdown S 120/12 F 130/20 S 150/8 F 170/10
Cybex Cable Curl S 3/8 F 4/10 S 3/8 F 3/10
Cybex Cable Pressdown F 3/30 S 5/10 F 6/10 S 5/8
Strength: I really enjoyed this variation of my workout and I feel that it will help me increase my strength. I felt super strong today.
Aggression:Ahhhh...I have not forgotten how great it feels to be irritable!! I think it was from lack of sleep. I couldn't sleep to save my life last night. The 3-AD is starting to defiinitely amp up my aggression though.
Focus:I had an intense workout with amazing focus. The only time I was stopped was for someone to compliment me. It feels good to see your hard work is paying off!
Recovery: My recovery time was great and I feel I was able to maximize the time I had with the rep scheme I did today.
08-16-2008, 12:56 AM
I am seriously considering running 3-AD for the full six weeks or possibly even eight but in order for me to do that I would need Anabolic Extreme to send me a box....or two, and some post cycle therapy as well would be nice.
08-16-2008, 05:07 PM
Day-6 Chest, Traps, Abs, Rear Delt.
Today I did a regular rep pace workout. No squeezing reps or anything. Saturdays are my days to kinda work on the stuff that needs working on so I usually do chest again and lately I have been doing some rear delt too just to create that separation from the rest of the shoulder and tricep.
I used the Atomic Meltdown again today and I am convinced my skin is permanently that scent.
Decline DB 85/10 95/8 100/6 105/6
DB Flye 50/10 55/8 60/6 65/4
Incline Hammer 140/15 180/8 190/6 200/4
Pec Dec Flye 165/15 225/10 255/8 300/10
DB Shrug 80/28 90/26 100/18 110/14
Incline Rear Delt 15/15 15/15 20/12 20/12
Cable Rear Delt 40/12 50/10 60/8 40/12
Seated Shrugs 180/15 230/12 270/10 270/11
Freemotion Cable Shrugs 100/26 110/20 120/18 130/16
Cybex X-Cross 3/15 4/12 5/10 6/6
Incline Leg Lifts X/70 X/70 X/70 X/70 X/70 X/70
Incline Medicine Ball Side-to-Side Twist 4/25 4/25 4/25 4/25 6/20
Strength: I am glad that the 3-AD is helping me keep my strength because typically when you do squeeze workouts for a few weeks you tend to lose some strength. Saturdays are a good measurement of that for me because I do a more regular paced workout. My strength is staying which makes me very pleased.
Aggression: I felt aggressive in the gym today but not any more than I usually feel. I think that there may be a few small things that are bothering me more easily.
Focus: I had a great focused workout and had an excellend mind-muscle connection today.
Recovery: Since Saturdays are a bonus workout day for me I typically take longer rest periods and chat it up with a few people more often. I had ample time between most sets and recovery was fantastic.
Exactly two weeks from today is my show........
08-17-2008, 06:59 PM
Today was a well deserved and much needed rest day. I worked but have done as little activity as possible to help my body recover.
08-17-2008, 09:14 PM
workouts are lookin solid bro! keep it up!
08-17-2008, 09:42 PM
Outstanding log! Those abs are looking good.. best of luck
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08-19-2008, 12:27 AM
Took all my supps on time today and used the Atomic Syrup(Meltdown) while tanning. I feel like I am becoming more vascular and my strength feels great. I am a bit frustrated because there is Tropical Storm Fay heading our way here in Orlando. I am still going to the gym and I told them I am breaking in if they close........
Another Slow Squeeze Day
Smith Squat 140/12 180/10 230/8 250/6
Front Squat 90/12 110/10 130/8 150/6
DB Lunges 45/16 45/16 45/16 45/16
Leg Xtension 110/8 90/10 70/12 130/8-Drop Set to 50/25
Leg Curl 90/10 100/8 100/8 110/8
Abs 8/25 8/25 8/25 8/25
Strength: The 3-AD is starting to definitely kick in and I can feel my strength increasing.
Aggression:Feeling more aggressive than normal but I am becoming a master at controlling my aggression and channeling it for positive use.
Focus: Very focused today while I was working out and at work. I concentrated very hard on the squeeze and the speed of the reps today. My squats and front squats were soooo slowwwww.
Recovery: Recovery time today was kept at a minimum. I felt I could have did a few more exercises but I had to get to work
08-19-2008, 08:19 PM
Workouts are lookin good bro! It's always nice when you start feeling 3-AD kick in and the strength starts to increase!
08-20-2008, 01:45 AM
Day-9 Chest and Triceps
Okay, this will be short and sweet because I am exhausted and I have to wake up early to practice my poses tomorrow with a friend.
Squeeze Reps are Murder!!!
Incline DB Flye 45/10 80/8 50/8 55/6
Incline Skull Crusher 70/10 70/10 80/8 80/8
Decline Flye 40/10 45/8 45/8 50/6
Decline Skull Crusher 60/12 70/10 70/10 70/10
Incline Hammer Chest(Super Slow) 110/10 110/10 90/12 90/12
Decline Hammer Chest(Fast) 180/10 180/12 180/10 180/12
Pec Dec 90/8 90/8 105/6 120/6-Drop Set to 75/60
Nautilus Dip 125/30 140/20 155/16 200/14
I am exhausted from my training and preparing for this show. I worked out my contest prep week diet today and my workout schedule for that week as well as my nutrition.....some crazy stuff. If you want details I will provide.
Strength: Felt great today, I was able to really squeeze out the tough reps and push through to finish sets.
Aggression: I was carrying plates in each hand walking to the hammer strength machine and this kid walked right in front of me and I felt like knocking him out....so I guess I'm feeling aggressive....lol
Focus: Very focused on my workout and I had an amazing pump today....it was off the chain.
Recovery I recovered nicely between sets and didn't need much of a break and I did my workout the way I did it on purpose to limit the time between exercises.
08-20-2008, 11:55 PM
Took all of my supplements on time today. What a whirlwind of a day! Tropical Storm Fay is just sitting on top of us, work, workout, practiced my posing and routine. Completely drained from this day.
I used the Atomic Meltdown today and I am not sure of it's effectiveness as of yet.
Squeezing on back day hurts sooo good!
Hammer High Row 230/8 230/8 270/6 270/7
Lat Pulldown 120/8 120/8 120/8 120/8
Lat Pressdown 60/8 60/8 60/8 60/8
Seated Cable Row 135/8 120/10 105/12 105/12
Back Xtension X/12 5/10 10/8 15/6
Side Xtension X/15 5/12 10/10 15/8
Back Xtension Crunch X/15 5/10 10/10 15/8
Incline Leg Lift X/30 X/25 X/30 X/30
Strength: Feeling stronger and more focused. I think it's because my competition is so near.
Aggression: Felt amazing, I have completely harnessed the aggression on a daily basis and release it in the gym.
Focus: Got a little sick of people coming up and talking to me but I tried to be nice and obliged everyone.
Recovery: Recovered nicely today....strength jumped back quickly today and my workout felt great.
Side Note.....my metabolism is on fire right now.....literally. I'm eating 7-9 times a day and after every meal about 15-20 minutes after I feel my body temperature rise and I start sweating. That usually means one thing....I am really anabolic baby!!!!
08-21-2008, 12:51 AM
Solid looking back workout bro!
08-21-2008, 11:39 PM
Day-11 Shoulders and Calves
Took all my supps on time today. Had another very long day and it poured rain all day because this tropical storm will never leave!!!
I worked out with a partner today and he loved the squeezing technique, it really helped him increase blood flow to the shoulders.
DB Shoulder Press 55/9 55/9 50/10 45/11
Incline Rear Delt 15/12 15/12 20/10 20/10
Incline Z-Bar Front Raise 30/12 30/12 30/12 30/12
Hammer Shoulder Press 140/10 160/8 110/12 110/12
Cable Lateral Raise 20/12 20/12 20/12 30/8
Cybex Oblique Crunch 70/15 90/15 110/12 110/12
Cybex Torso Oblique Twist 90/12 110/10 120/10 130/8
Fast Calves....fast rep speed
Cybex Leg Press Calves 210/30 250/25 310/24 390/24
Seated Calf 90/20 90/20 90/20 90/20
Strength: My shoulder strength was great today and I felt a TON of blood in that area because of the pause at the bottom and slow speed.
Aggression: I felt good attacking the weights today and the 3-AD is definitely helping me stay strong as I prepare for this show.
Focus: Workout partner threw me off because I assume when I have a partner that I can do some heavier weight because I have a spot but it turns out his cell phone was more important. So I did my regular self spot stuff.
Recovery: I was pretty happy with the speed of the workout but it could have been faster for less recovery. I think between some sets I had too much time and I was too refreshed for the next set.
08-23-2008, 12:21 PM
Good workouts, good log. Keep it up man. I am on day 8 of 3-AD and the stuff just kicked in, loving it so far.
Have you gained any lean mass yet? Recomp?
Good luck also for your show!
08-27-2008, 02:01 AM
Sorry I'm slackin on my pimpin' right now with this log, I promise tomorrow I will update. My show got postponed and combined with another show so it's not until September 20th! I am actually really glad because it will give me some time to GROW!!!! I will log everything tomorrow and my workouts have changed too!
08-28-2008, 01:35 AM
Day-12 Biceps and Triceps
Back! Show was postponed until Sept 20th! Time to grow!
This workout was on August 22nd.
Still squeeze workout.
Decline Skull Crusher 80/8 70/12 70/12 60/14
Smith Drag Curl 50/12 60/10 70/10 90/8
Overhead DB 80/8 80/10 80/10 80/10
Barbell Curl 5/10 10/10 20/8 25/6
V-bar Pressdown 140/8 120/12 130/12 160/8
High-Arm Cable Curl 30/12 40/12 50/8 60/6
1-Leg Leg Lift X/30 X/30 X/30 X/30
Seeing new striations and separation of muscles during training.
Aggression: Feeling great, a little snappy but that means the test is flowing!
Strength: I am still squeezing so the strength is hard to gauge but the squeezing is still brutal!
Focus: Had an awesome workout partner today, we both have great focus.
Recovery: Kept rest times to a minimum and the pace was high!
08-28-2008, 01:41 AM
Day-13 Chest and Calves
This is the day I found out my show was postponed. It was immediately after I attended a pre-judging for another show.
I immediately have changed my workouts to regular speed reps 8-12 with heavy weight to illicit some gains....hopefully.
DB Bench 90/10 90/10 95/7 95/7
Incline DB 70/11 75/9 80/8 65/12
Wide Hammer Bench 180/15 270/10 270/10 300/8
Iso-Hammer Bench 90/12 110/10 130/6 90/12
Incline Hammer 90/15 110/12 130/10 90/15 80-drop to 60-drop to 40-drop to 20 all failure.
Cybex Leg Press Calves 210/35 250/25 290/18 390/20 490/18
Reverse Pec Dec Rear Delt 120/20 165/12 195/10 225/8
All I felt was anger and frustration after already starting my sodium and water loading because I was supposed to be 7 days away from my show....so not a lot of good mental notes to put here today. I just decided to start growing over the next 30 days until the show.
08-28-2008, 01:48 AM
Day-15 Legs-With Quad Emphasis
Emphasizing the Quads today....
Squat 225/12 275/10 315/7 315/6
Cybex Plate Leg Press 540/12 630/10 720/9 810/8 900/8
Cybex Leg Press 290/12 370/10 410/8 430/8
Hack Squat 25 pulls.... 230....3 super slows and one 25 gets pulled until no weight is left and then 10 fast bottom 1/3 reps.
Seated Leg Curl 90/20 130/16 150/10 190/10
Prone Leg Curl 90/16 90/16 110/12 110/12
Cybex Crunch With Dumbbell Between Feet 95/X/25 125/5/20 140/5/14 155/10/12
Lying Leg Lift X/25 5/20 5/20 10/18
Strength: I felt aggressive and strong today and my leg workout almost had me puking. It was an awesome workout.
Focus: Determined to grow over the next few weeks.
Recovery: Little time to recover and the good ol puke feeling stayed with me a LOT!
08-28-2008, 01:51 AM
Day-16 Chest and Triceps
I decided to do a Hammer Strength chest day.
Iso-Hammer 110/12 140/10 180/8 210/6
Wide Hammer 230/12 270/10 320/8 360/6
Incline Hammer 140/14 180/11 210/9 230/8
Decline Hammer 230/12 270/10 290/8 320/6
Incline Skull Crusher 70/12 80/12 90/10 100/8
Reverse Grip Pressdown 130/12 150/10 170/8 190/6
Bar Pressdown 130/10 130/10 120/10 120/10
My buddy spotted me for a few sets and said I am getting more and more vascular every day....that felt good to hear!
08-28-2008, 01:58 AM
Day-17 Shoulders and Calves
VERY FRUSTRATED!! I pinched a nerve on my 3rd set of DB Shoulder Press and as we speak I am in a LOT of pain. I am pushing through it and doing back tomorrow though because I REFUSE to sacrifice and waste time because my show is too CLOSE to take a BREAK! I wanna scream.... but it hurts to breath so I'm sure screaming would hurt like hell too..... so those are my mental notes for this day!
DB Shoulder Press 65/12 70/10 75/8
Smith Shoulder Press 120/10 140/8 130/10 140/8
Pec Dec Rear Delt 150/12 180/10 195/8 215/8 225/6
Hammer Shoulder Press 110/15 140/12 180/8 180/8
Hammer Belt Shoulder Press 100/8 110/8 120/7 130/6
Standing Calf 100/16 100/16 200/10 240/9 260/8
Rotary Calf Out 290/20 Straight 310/25 In 330/25 Straight 390/20 Out 390/15
Ab Crunch + Twist 30 each set for 4 sets
Scissors-Superset ankle touches 4 sets of 60 each.
08-29-2008, 07:46 AM
How is your nerve? Hope you get well soon!
08-29-2008, 09:09 AM
did you atleast see a doctor? make sure there's no other damage?
Good Luck, Bro!
09-04-2008, 01:27 AM
So my pinched nerve was killing me this day. I still worked through it and had a decent back workout.
Lat Pulldown 90/18 90/18 165/12 180/10 195/8 210/6
Reverse-Grip Straight Bar Lat Pulldown 120/10 165/10 165/12 180/10 195/8
Seated Straight Bar Cable Row 150/12 180/10 195/8 210/6
1-Arm Freemotion Row 120/12 130/10 140/8 150/8
Hammer High Cable Row 100/8 80/10 80/10 80/10
I was overall satisfied with my workout even though I didn't hit lower back. The pinched nerve didn't hurt as much when I was lifting but after I cooled off and my blood stopped pumping the pain came back and it was pretty intense. I had trouble sleeping all night because of it.