JLinteris's training log (power and physique??)

[John Smeton]

I think you need to be cycling for your body to really appreciate the added protein/carbs. Carbs I would say I eat about 3-400g a day, sometimes less, sometimes way the hell more. I generally eat pretty clean.

You make a good point.

Nice workout as well .

have you had what you would consider a serious injury? if so what was it and how did you fix it?

[jlinteris]

[
have you had what you would consider a serious injury? if so what was it and how did you fix it?[/QUOTE]

I have had lower back issues where I have seen a chiropractor and typical **** like that. Back currently is acting up as we speak. Worst injury I have had is a pinched nerve in my c6 (if I remember right). It was pinched in my shoulder and basically paralyzed my right tricep. I didnt know I did it and I went from hitting a PR bench press of 315x15, to hitting 225x3 on the next bench day. It was the wierdest thing. I lifted off 2 plates and it felt like my right arm had 500 pounds in it. From there I got severe atrophy, the muscle shrunk away and I could stick my finger into my tricep and touch the bone. Muscle turned literally into mush. Got an x-ray, catscan and was on a waiting list to see a neurologist and get an MRI in Vancouver. I tried lifting every 2 months to see if there was a change. After 6 months I pressed 225x3 again, then I went in 2 months later and pressed 225x15- muscle was now firing! It took a lot of time but it worked itself out without surgery. As to answer your question on fixing it, it did on its own. My arm issue made me unable to deadlift (arm felt like it would dislocate) and couldnt squat. I am still gaining day by day. Never been as strong as I was to this day.

How about you?

[John Smeton]

[
have you had what you would consider a serious injury? if so what was it and how did you fix it?

I have had lower back issues where I have seen a chiropractor and typical **** like that. Back currently is acting up as we speak. Worst injury I have had is a pinched nerve in my c6 (if I remember right). It was pinched in my shoulder and basically paralyzed my right tricep. I didnt know I did it and I went from hitting a PR bench press of 315x15, to hitting 225x3 on the next bench day. It was the wierdest thing. I lifted off 2 plates and it felt like my right arm had 500 pounds in it. From there I got severe atrophy, the muscle shrunk away and I could stick my finger into my tricep and touch the bone. Muscle turned literally into mush. Got an x-ray, catscan and was on a waiting list to see a neurologist and get an MRI in Vancouver. I tried lifting every 2 months to see if there was a change. After 6 months I pressed 225x3 again, then I went in 2 months later and pressed 225x15- muscle was now firing! It took a lot of time but it worked itself out without surgery. As to answer your question on fixing it, it did on its own. My arm issue made me unable to deadlift (arm felt like it would dislocate) and couldnt squat. I am still gaining day by day. Never been as strong as I was to this day.

How about you?[/QUOTE]

Glad to hear you overcame it. and that is great news that your body healed itself. I think my body can heal itself.

Yeah had golfers elbow where i took off about a year of upper body because I was forced to in 2008-2009. I was stupid and kept doing movements even when it hurt (my bodies way of telling me stop or you'll just making it even worse) That took a good fourteen months to heal before I could start using it again.

Currently, the last year I have a very small tear in my supraspinatus according to the dye injected MRI and have tried just about everything, taking off two full months, of course not doing any movements that aggravate it, and trying the movements every so often to see where I stand, chiropractor shoulder manipulation, physical therapy, Deep tissue massage, methylpred shot , and just got my second shot this week. Hopefully this will fix it

[jlinteris]

Saturday- 30 minutes on the revolving staircase at a fast pace 600 cals burned.

Sunday- Off and hungover.

Monday- Back/traps. Decided to do a full back workout today with deadlifts at the end for a change. Change the emphasis on the muscles worked.

W/G pull ups (full hang, each rep paused at bottom)
BW X 13
BW+45 X 3
BWX8

Hammer grip pull ups. Palms nearly touching together.
BW X 10,9,8

1 arm cable row
100x8
150x8
190x8 Heavy!

Barbell rows
135x5
185x5
275x10
365x5!
405x3 PR.

Conventional deadlifts
135x5
225x5
315x3
405x1
500x12! Was an awesome finisher.

Seated DB shrugs (no back support)
160's x 16,16,12

Done!

Pretty awesome day today. Loads of heavy volume, pulls went well and I feel really fatigued while I sit here and type this out. Starting to really enjoy this cross between heavy work and bodybuilding. Punthra pulled 405x10 today at the end which is great for him too. His numbers are on the rise.

[punthra]

The strenth on those barbell rows was just sick!!! Perfect form and nothing but pure power...I Hate YOU!!!

[John Smeton]

very nice barbell rows, and deadlifts and great back workout

[jlinteris]

The strenth on those barbell rows was just sick!!! Perfect form and nothing but pure power...I Hate YOU!!!

very nice barbell rows, and deadlifts and great back workout

Thanks, guys. It was a good one for sure. Hopefully this volume will transfer into a nice heavy set for next week (1-3 reps).

[jlinteris]

Tuesday- Chest/Biceps/Calves

Incline barbell press
95x5x2
135x5
185x10
225x20 PR
275x3
295x1
315x1

Hammerstrength Incline
2 plates x 10
3 plates x 10
4 plates x 8 PR
4 plates+25 x 3 PR

Pecdec machine
300# stack x 12
300#+45# plate x 8
300# stack x 10

1 arm cable curls
60x3x15

Hammercurls
60x10
50x10,10

1 arm bicep machine
1 plate x 10

Seated calve raise
4plates x 14,13,12,12.

Awesome sessions today considering the lack of sleep. Had insomnia for the first time and fell asleep at 5:30am. Had to get up with the kids at 7:30. Felt sick I was so tired but a pot of coffee and the workout was decent. Lower back is a little tweaked (again!) from seated shrugs. Felt it a bit when I put the dumbbells down uneven. Hopefully I will be good to go for Thursday to do some beltless squats. Tommorow is 40 min of hard cardio.

[jlinteris]

Wednesday- 40 minutes hard cardio

Thursday- Planned for squats but switching today and tommorows workout as my lower back still doesnt feel to good.

Shoulders/Triceps
DB shoulder press
40'sx10
60x10
80x10
100x7
90x10

Barbell push press
135x5
165x3
185x3
205x3
225x7 PR

EZ curl skull crushers- narrow grip (bar is 18 pounds)
68x12
108x10
158x9 PR
178x3 PR

2 hand seated DB extension
100x20,18,16

Pressdowns
100x20,20,18

Done. Loads of volume, some heavy work in there and an awesome pump. Triceps are getting pretty strong and I really hope my next heavy bench day proves it. Tommorow is higher volume beltless squats. Should be a fun one!

[jlinteris]

Friday was scheduled legs day. Wife came home late from college with alcohol. Friday is no longer legs day. lol.

Saturday- Beltless squats.
warm up on bike for 5 minutes+ stretching
barx10
135x5
225x5
315x5
375x1
415x5 PR
465x1- felt very heavy and unstable?
405x5... finished last rep, walked weight into rack and totally blew out my back in the process. Almost dropped everything. Back has been really off for the last week and this was a good indication it was not ready for anything heavy. Unloaded squat rack and went home to advil. Super uncomfotable sitting here typing this. This is about the 40th time this has happened in my lifting career. Next two weeks are squat/deadlift/goodmorning free and will be taken as a deload.
Always when things are going really good........

[John Smeton]

Friday was scheduled legs day. Wife came home late from college with alcohol. Friday is no longer legs day. lol.

Saturday- Beltless squats.
warm up on bike for 5 minutes+ stretching
barx10
135x5
225x5
315x5
375x1
415x5 PR
465x1- felt very heavy and unstable?
405x5... finished last rep, walked weight into rack and totally blew out my back in the process. Almost dropped everything. Back has been really off for the last week and this was a good indication it was not ready for anything heavy. Unloaded squat rack and went home to advil. Super uncomfotable sitting here typing this. This is about the 40th time this has happened in my lifting career. Next two weeks are squat/deadlift/goodmorning free and will be taken as a deload.
Always when things are going really good........

yeah when things have been feeling off for a while it is usually a good sign to take off from it

[jlinteris]

yeah when things have been feeling off for a while it is usually a good sign to take off from it

Yeah, I guess I got a little carried away. Paying for it today. I normally back off with anything out of the ordinary. Definate rookie mistake.

[ninereps]

looks good

[jlinteris]

looks good

Thanks. I appreciate it.

[punthra]

Are you even going to be able to train today???

[jlinteris]

Are you even going to be able to train today???

Nope. I managed to get my back popped into place last night but today it is super stiff and sore. No more super sharp pains everytime I move, but it is so stiff I cannot bend over properly. This is a good one! haha. I will call ya later on. Even if I train tommorow, it will more of a rehab workout.

[jlinteris]

Took Monday off because my back is still messed up.

I am able to walk around now, but not really bend over or anything like that. Went in to do some high rep pressing today (assuming back was ok with it) and some light biceps/

Hammerstrength Incline press
90x10
90x5
180x10
270x10
360x2x10 PR on both sets. Could have went heavier but took it easy.

Flat barbell bench
135x10
185x10 bar is bent and ****ing me up!
235x5
285x5
335x4

Pec dec machine fly
Stack 275# x 10,10

Bicep DB preacher
35x13
50x5
40x10- back is all the sudden mildly tweaked. Pain radiating through hips.

Standing dumbbell hammers (put belt on tight)
40x20,15,10

Done. Back still feels like complete sh it. Tommorow I am going to go in and do some traction type stretched and some rehab work on it. MAYYYYYBE some ultra high rep t-bar rows since they are very isolated. Depends how I feel in the am

[John Smeton]

yeah thats what I do work around the injury and do what I can do

do you do regular hyper-extensions?

[jlinteris]

John- Yeah I do them regularily for recovery. I tried them a few days ago and was not even able to bend forward. Today they went ok!

Wednesday- Back and traps

I took Monday off from back due to the injury and decided today to do some light, isolated work to get some blood to the problem area.

10 minute bike+loads of stretching.

T-BAR ROWS
1 plate x 20
2 plates x15
3 plates x 15
4 plates x 12
4 plates x 10
2 plates x2 x 20

Hammerstrength High rows (both arms at the same time)
90x12
180x12
270x12
340x6
180x20

Hyperextentions- Very, very slow and controlled.
BWX20,15,13,10 Great pump in the injured area with no issues.

DB shrugs
40's x 4 x 25 super light but I was taking no risk holding anything heavy in my hands. Still got a good burn going.

Been 5 days since the injury and back is still super tight. I am going to go really light and work around the issue and still try to stay active and try to maintain. Tommorow will be light shoulders and triceps and friday is probably going to be seated leg machines.

[jlinteris]

Thursday- Shoulders/Triceps
Smith machine shoulder press
135x2x12
185x10
225x12
275x7
295x4 PR
315x2 PR

BTN smith machine
135x10
185x6
225x4

Rear delt on pecdec machine
165x18
205x8
225x7

Floor press- legs flat on ground.
135x10
185x10
225x10
300x8

Incline smith machine ultra close grip (hands 4" apart)
135x12
185x12
225x8

Reverse 1 arm pressdown
75x12

Really good workout today considering the back is still super tight. I kept everything seated or laying and controlled to make sure I didnt reinjure my lower back. Vertebrae is in place and pretty stable now. Still cant put on socks but noticably better than yesterday. Leg day tommorow. I will just use some maching and stay away from leg press. Pretty lame but whatever....