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Wasme's recomp journey....

MrKleen73 said:
Hope you really enjoyed your downtime this weekend!
Click to expand...

It was awesome... such a good time and good to see these guys. We're heading to Ottawa for two nights in November (just before my birthday) to see the Bruins play the Senators and some good pubs! Plus a good haul of Quebec microbrew beers ;)

jswain34 said:
Cask beer fest...consider me jealous as fukkk man! That sounds like an awesome time. I can bet your back wont hurt too bad about 90 minutes into that event
Click to expand...

Dude, fantastic beers were had. My fave of the bunch was from Oregon's Hair of the Dog brewery... Adam. And their Doggie Paws Barley Wine was kick ass too.


RegisterJr said:
Heal up man. They say nothing is better for the back than lots of beer. I think.
Click to expand...

Whoever they are, is on the money! ;)
 
Ramp 2, Week 1, Day 1

Well back at it last night. Took Thursday-Sunday off. As mentioned, Cask festival on Saturday was a lot of fun, and had some fantastic beers. Back is STILL feeling strained, but is better - so I will be rebooting week 1 of ramp 2 but start a little lighter with anything lower back intensive. I have actually put in two sessions over the last 18 hours, and back feels ok.



Rest Periods are 150 seconds this week.

Wide Grip Pulldowns
180x15
190x15
200x15
200x15
200x15

Decline Smith Bench
115x15
135x15
165x15
175x15
185x15

Leg Extensions
70x15
80x15
90x15
100x15
100x15

Alternating DB Curls
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB's with a shrug at the top of each rep)
60x15
70x15
70x15
70x15
70x15
 
Ramp 2, Week 1, Day 2

Workout last night, left me feeling good/alive yet tired! But the few days off was helpful. No recovery issues and this morning getting out of bed was a little easier (back wise).

Found the pullups actually helped my lower back - which I have been recommended to do before. I was going to do some dead hangs at the end of this workout but was running late for work.


Machine Flies
90x15
90x15
100x15
110x15
110x15

Neutral Grip Band Assisted Pullups
15
15
15
15
15

Lying Leg Curls
60x15
80x15
90x15
90x15
90x15


DB Calf Raises
70x15
80x15
80x15
80x15
80x15

Rope Pushdowns
70x15
80x15
90x15
100x15
100x15
 
Great lifting sessions. Glad your break was fun. Surprised those Lying Leg Curls don't bother your back.
 
Ramp 2, Week 1, Day 3

When I first woke, I felt a sore, but after some stretching and I think a pretty good session my back actually felt good. Sitting here at work now, I can feel it nagging a little, but just going to try and get up as much as possible. Still waiting on the desk approval. F***ing red tape!

D Grip Pulldowns
180x12
190x12
200x12
210x12
220x12

Incline Bench
135x12
155x12
175x12
185x10
185x7



Preacher Curls
70x12
80x12
90x12
95x10
100x8

Calves (standing in smith)
225x15
225x15
245x15
245x15
245x15

Bodyweight Squats
BWx12
BWx12
BWx12
BWx12
BWx12

- played it safe, and actually thing that loosened me right up. Might stick with these for the rest of the week.
 
If you have a belt and chain and some boxes to stand on you could do a light beltsquat. Thomas I believe is hooking his belt to the low pulley on his lat pulldown station for a homemade beltsquat - could be some easy traction for your back while getting some weighted leg work.

Or you could hang weights and/or a short band from the chain if you don't have a low pulley.
 
wasme said:
Come to think of it... WHY do lying leg curls cause aggravation. Looking back, that was the same day irritation really started.
Click to expand...

They make my low back sensitive too. I think it's the way we force ourselves against the bench while curling.

Hyde said:
If you have a belt and chain and some boxes to stand on you could do a light beltsquat. Thomas I believe is hooking his belt to the low pulley on his lat pulldown station for a homemade beltsquat - could be some easy traction for your back while getting some weighted leg work.

Or you could hang weights and/or a short band from the chain if you don't have a low pulley.
Click to expand...

I am. I'm just going to use a dip belt and attach it to the low pulley with the seat taken off.

Jared shared this is his log and it has other options as well.

Invalid Link Removed
 
wasme said:
Come to think of it... WHY do lying leg curls cause aggravation. Looking back, that was the same day irritation really started.
Click to expand...

That is the reason I brought it up - lying leg curls stress the hell out of my lower back. I've eliminated them from my lifts because I suffer for weeks after doing them.
 
wasme said:
Come to think of it... WHY do lying leg curls cause aggravation. Looking back, that was the same day irritation really started.
Click to expand...
Often people are not great at activating their hamstrings, and they use too much weight so it brings their lower back into the the mix which creates excessive arching of the low spine, compressing all of the connective tissue and nerve innervations. If that inflames it then you have that feeling in your lower back for a bit. Part of it is also that it is an Open Chain movement. A better way to perform this would be to perform a SHELC, or Supine Hip Extension Leg Curl. That way it limits the arching, forces you to work the targeted muscle and the fact your foot is on the ground makes it a closed chain movement which is much more stable and better for the joints.
kenpoengineer said:
That is the reason I brought it up - lying leg curls stress the hell out of my lower back. I've eliminated them from my lifts because I suffer for weeks after doing them.
Click to expand...
Yeah they can be brutal.

Here is a quick video of a SHELC, basically you use furniture floor sliders, or exercise sliders, or an exercise ball, or even a couple of rags on a smooth floor to make sure your feet can slide.

[video=youtube;UrB8KRAvxzE]https://www.youtube.com/watch?v=UrB8KRAvxzE[/video]

Also this guy is not engaging his abs as much as you would want too. However other than that it gives a good example of how to do them. Just when you do them you want your abdominals engaged 100%, cinched in tight like a support belt keeping the hips on an even plane. As you can see here his abs are not as tight and it is creating a little more of an arch in his back then I would want to see you perform them with.

Warning once you have done these all other forms of leg curls will seem inferior.
 
Hyde said:
If you have a belt and chain and some boxes to stand on you could do a light beltsquat. Thomas I believe is hooking his belt to the low pulley on his lat pulldown station for a homemade beltsquat - could be some easy traction for your back while getting some weighted leg work.

Or you could hang weights and/or a short band from the chain if you don't have a low pulley.
Click to expand...

I could also use chains.. as i do have 6 of them..??
 
RegisterJr said:
They make my low back sensitive too. I think it's the way we force ourselves against the bench while curling.



I am. I'm just going to use a dip belt and attach it to the low pulley with the seat taken off.

Jared shared this is his log and it has other options as well.
Click to expand...

Thanks for the link

kenpoengineer said:
That is the reason I brought it up - lying leg curls stress the hell out of my lower back. I've eliminated them from my lifts because I suffer for weeks after doing them.
Click to expand...

Maybe this is the culprit then. Or a fairly big part of it
 
MrKleen73 said:
Often people are not great at activating their hamstrings, and they use too much weight so it brings their lower back into the the mix which creates excessive arching of the low spine, compressing all of the connective tissue and nerve innervations. If that inflames it then you have that feeling in your lower back for a bit. Part of it is also that it is an Open Chain movement. A better way to perform this would be to perform a SHELC, or Supine Hip Extension Leg Curl. That way it limits the arching, forces you to work the targeted muscle and the fact your foot is on the ground makes it a closed chain movement which is much more stable and better for the joints.
Click to expand...

Thanks for all that.... appreciated

I agree, when the weight is lower they are fine on my back (or it seems) and done slowly seem to work the hamstring nice. Would this be because at a lighter weight they are fully activating? When i start adding weight i do feel it most certainly in my lower back and sometimes the 'leg pain' appears (likely nerve compression) and due to my lower back become part of the pull?
 
Those leg curls with furniture sliders are BRUTAL (at least they were when Id do them for burnouts 2-3 years ago). Another option is to put your feet up on a foam roller.

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Ramp 2, Week 1, Day 4

Up early and at it this morning... went with just bodyweight squats again, which actually seems to be helping get my lower back to a comfortable state. Or at least is not taxing it.

DB Press
45x12
65x12
75x12
80x12
80x10

Wide Grip Pullups (band assisted)
12
12
12
12
12

Vbar Pushdowns
90x12
110x12
120x12
130x12
130x12


Body Weight Squats - slow eccentric/pause at the bottom
12
12
12
12
12



Calf Raises (Smith)
225x12
225x12
225x12
225x12
225x12
 
jswain34 said:
Those leg curls with furniture sliders are BRUTAL (at least they were when Id do them for burnouts 2-3 years ago). Another option is to put your feet up on a foam roller.
Click to expand...

I'll try all these options, and see what works best for me... thanks man!
 
wasme said:
Thanks for all that.... appreciated

I agree, when the weight is lower they are fine on my back (or it seems) and done slowly seem to work the hamstring nice. Would this be because at a lighter weight they are fully activating? When i start adding weight i do feel it most certainly in my lower back and sometimes the 'leg pain' appears (likely nerve compression) and due to my lower back become part of the pull?
Click to expand...

Close, it would be that at the lower weights you are not needing as strong of a contraction. Once you reach the point your hamstrings can't move it or fire well enough on their own, then it recruits the lower back heavily.

Do you have a duck butt? IE a high butt where your hips tend to stay rolled back and your butt sticks out when in a relaxed state? It is called hyper-lordosis or lower cross syndrome. Most people who have that to a degree have a hard time activating the hamstrings completely because they are always in a somewhat stretched position. This causes auto-inhibition in the stretched muscle. In other words an overstretched muscle can not contract as strongly as a muscle with good movement patterns. Basically the inhibition of the contraction is a protective characteristic to keep the stretched muscle from damaging itself with an extreme contraction while in a stretched position. I suffer from this myself, and although it gives me a great ass, I have to be aware of it and my hip position during all lifts.

One thing that may help you to keep your back in good stead during squats would also be to roll your hips forward, flex your glutes and abs tight right before you decend. This will make sure they are both completely engaged and in the proper position throughout the rep.

wasme said:
Ramp 2, Week 1, Day 4

Up early and at it this morning... went with just bodyweight squats again, which actually seems to be helping get my lower back to a comfortable state. Or at least is not taxing it.
Click to expand...

Yeah I am sure the bodyweight squats are helping. The keep mobility up and shuttle blood through the tissues which helps in recovery.
 
Another good way to phrase "duck butt" is like how a Bikini competitor will try to push her ass back til she's showing her moose knuckles - that's my favorite way to picture it anyway
 
MrKleen73 said:
Do you have a duck butt? although it gives me a great ass,
Yeah I am sure the bodyweight squats are helping. The keep mobility up and shuttle blood through the tissues which helps in recovery.
Click to expand...

Well coworkers and my daughter say i have no ass, so duckbutt i dont think i have.

As normal thought thanks for the info!

Hyde said:
Another good way to phrase "duck butt" is like how a Bikini competitor will try to push her ass back til she's showing her moose knuckles - that's my favorite way to picture it anyway
Click to expand...

Mooooooooose knuckle! i thought that was a Canadian term.. you are knighted with maple syrup good sir!
 
Ramp 2, Week 1, Day 5

Up extra early this morning and in the garage at 6 bells... temp around 0 (32f)... got the blood flowing though and muscles warmed up and had a good session. My nieces 19th birthday dinner this evening so had to get this done before work.

Chest Support Barbell Row (incline bench)
110x10
130x10
150x10
160x10
170x10


Flat Bench Press
135x10
165x10
185x10
205x10
225x6

Ez Bar Curls
70x10
80x10
90x10
95x10
100x8


Bodweight Squats (with 2 sets of chains over shoulders)
15
15
15
15
15


Standing Calf Raise (DB Each hand)
70x15
70x15
70x15
70x15
70x15
 
Ramp 2, Week 1, Day 6

Fun time last night, didnt get a whole lot of sleep though, so took my time with this one today and pushed through.

Swiss Bar Press
145x10
165x10
185x10
215x6
205x7


Pullups (Band Assisted)
10
10
10
10
10


Bent / Overhead Rope Extensions
90x10
100x10
110x10
120x10
120x10


Bodweight Squats (with 2 sets of chains over shoulders)
15
15
15
15
15


Standing Calf Raise (DB Each hand)
70x15
70x15
70x15
70x15
70x15
 
Hyde said:
Looks like you're on a roll with this first week of the 2nd ramp!
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Ya things are going pretty good.... and back pain is now all but gone. Tomorrow im going to do body weight squats + chain... then i will start with bar and light and see how it goes. I will NOT do leg curls for a while.. see how things go.

Ricochet247 said:
Are you doing any lax ball work in the area your back hurts??
Click to expand...

No... i actually havent.
 
Ramp 2, Week 1, Day 1

Day off yesterday was really good! Relaxed, some good food, couple of drinks and walking dead.

Back at it today after work. Rest Periods are 90 seconds from 150 seconds this week.

Wide Grip Pulldowns
180x15
190x15
200x15
210x15
210x15

Decline Smith Bench
115x15
135x15
165x15
185x13
185x10

Leg Extensions
70x15
80x15
90x15
100x15
100x15

Alternating DB Curls
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB's with a shrug at the top of each rep)
60x15
70x15
70x15
70x15
70x15
 
Just finished the 3rd season of Black Mirrors on Netflix (which is the season it suggests first). They're all 50-60 min except the last, which is 90. Basically twilight zone-esque cautionary looks at how technology could bone us in the not too far off future if we let it go there. None of the episodes are connected; they're like mini movies. Pretty neat.

Marco Polo was also really good. Not graphic like Spartacus but I really loved it.
 
It was either the craft beer OR the dropping of the leg curls that allowed the back to heal. Killer workouts brother.
 
kenpoengineer said:
It was either the craft beer OR the dropping of the leg curls that allowed the back to heal. Killer workouts brother.
Click to expand...

Let's go with a killer combo of dropping the curls and added the craft beer for relaxation purposes... haha Thanks Mark.

Ricochet247 said:
I do a lot of lax ball mfr work on my back. Especially where the pain is. Helps tons.
Click to expand...

I will give it a shot, figured something small like that could make it worse

Hyde said:
Just finished the 3rd season of Black Mirrors on Netflix (which is the season it suggests first). They're all 50-60 min except the last, which is 90. Basically twilight zone-esque cautionary looks at how technology could bone us in the not too far off future if we let it go there. None of the episodes are connected; they're like mini movies. Pretty neat.

Marco Polo was also really good. Not graphic like Spartacus but I really loved it.
Click to expand...

Nice will have to check those out. Spartacus, so so good.
 
Ramp 2, Week 2, Day 2

Busy evening tonight, so was up far earlier than normal to get this one done. Felt like a good session though.

Machine Flies
90x15
90x15
100x15
110x15
110x15

Neutral Grip Band Assisted Pullups
15
15
15
15
15

Squats (BW + 2 chains over shoulders)
15
15
15
15
15


DB Calf Raises
70x15
80x15
80x15
80x15
80x15

Rope Pushdowns
70x15
80x15
90x15
100x15
100x15

DB Laterals Raises (added)
15x10
20x10
20x10
20x10
20x10
 
Ramp 2, Week 2, Day 3

This workout is from last night... just had a hectic evening, then watched the ball game...

D Grip Pulldowns
180x12
190x12
200x12
210x12
220x12

Incline Bench
135x12
155x12
185x10
185x8
185x7



Preacher Curls
70x12
80x12
90x12
100x12
105x10

Calves (standing in smith)

225x15
225x15
245x15
245x15

Body Weight Squats (2 sets of chains)
15
15
15
15
15
 
Ramp 2, Week 2, Day 4

Daughter has her wisdom teeth out today. Giving me ample time once back home to get in a good 'more relaxed' session.

DB Press
45x12
65x12
75x12
80x12
85x12

Wide Grip Pullups (band assisted)
12
12
12
12
12

Vbar Pushdowns
90x12
110x12
120x12
130x12
130x12

Leg Extensions
75x12
95x12
105x12
105x12
105x12


Calf Press ss Front Plate Raise
70x15 / 25x10
70x15 / 25x10
70x15 / 25x10
70x15 / 25x10
70x15 / 25x10
 
You're killing it in here Simon.

Hyde said:
Just finished the 3rd season of Black Mirrors on Netflix (which is the season it suggests first). They're all 50-60 min except the last, which is 90. Basically twilight zone-esque cautionary looks at how technology could bone us in the not too far off future if we let it go there. None of the episodes are connected; they're like mini movies. Pretty neat.
Click to expand...

This sounds really cool. Is it bound by Netflix?
 
Ramp 2, Week 2, Day 5

Yesterdays workout, just didnt have time to get it posted.

Chest Support Barbell Row (incline bench)
110x10
130x10
150x10
160x10
170x10


Flat Bench Press
135x10
165x10
205x10
225x8
225x5


Ez Bar Curls
70x10
80x10
90x10
95x10
100x10


Stiff Legged Deadlifts
110x10
120x10
130x10
140x10
150x10

- first time doing these since my back got bad, took it easy.. felt good


Standing Calf Raise (DB Each hand) ss Upright Rows (added)
70x15 / 70x10
70x15 / 80x10
70x15 / 90x10
70x15 / 90x10
70x15 / 90x10
 
Ramp 2, Week 2, Day 6

Quick update, solid workout today. Mind/muscle connection was on point. Rest day tomorrow...


Swiss Bar Press
145x10
165x10
185x10
205x8
205x6


Seated Low Cable Rows
90x10
110x10
130x10
150x10
160x10


Bent Overhead Rope Extensions
90x10
100x10
110x10
120x10
120x10


Bodweight Squats (with 2 sets of chains over shoulders)
15
15
15
15
15


Standing Calf Raise (DB Each hand) ss Face Pulls
70x15 / 90x10
70x15 / 90x10
70x15 / 90x10
70x15 / 90x10
70x15 / 90x10
 
Bent rope extensions?
 
Invalid Link Removed

Pretty typical breakfast when I have time to cook

2 whole eggs
1/2 cup egg whites
1 slice cheese
1/2 tsp avocado oil

1/2 precooked steel cut oats
1/8 cup almond milk
2 tbsp chocolate pb powder
1 tbsp natty almond butter
 
That looks good! Wife found avocado oil at Costco. It's good stuff.
 
Ramp 2, Week 3, Day 2

Another good workout in the books. Think it is actually time to start adding the bar and some weight to the squats and seeing how that works out.

Machine Flies / Neutral Grip Band Assisted Pullups
90x15 / 15
90x15 / 15
100x15 / 15
110x15 / 15
110x15 / 15
110x15 / 15

Rope Pushdowns / Squats (with chains over shoulders)
80x15 / 15
90x15 / 15
100x15 / 15
100x15 / 15
100x15 / 15
100x15 / 15


DB Calf Raises / DB Lateral Raises
70x15 / 15x10
80x15 / 15x10
80x15 / 20x10
80x15 / 20x10
80x15 / 20x10
80x15 / 20x10
 
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