Liftandswim's Log

[capo180]

Putting in work dude! That drive is important man. Hard to make training meaningful without it.

 

[liftandswim]

Thanks! And I know. Really pushing myself again and enjoying every second

 

[liftandswim]

8/9

Walking Lunges
3x20 steps

Goblet Squat
3x15

Leg Curl
3x15

Back Extensions
50 total

Core Circuit

Another light blood flow session for the lower body. Probably give it another week or so before I try to "train" again.

Stay strong AM.

 

[Sean1332]

Smart move starting with walking lunges. No fking way I ever feel like doing them at the end lol

 

[liftandswim]

Smart move starting with walking lunges. No fking way I ever feel like doing them at the end lol

They suck. Enough said.

 

[liftandswim]

8/10

Pause CGBP
225x10
225x10
225xAMRAP (10)

Slight Incline Dumbbell Bench
75x12
75x12
75x12

Land Mine Press
3x10 each arm

Face Pulls
50 total

Upright Row
2x20

Incline Curl
4x10

Machine Preacher Curl
3x15
superset
Dips
3x15

Need to eat.

Stay strong AM.

 

[liftandswim]

8/11

Pull-Ups
50 total

Chest Supported Row
3x10

Hammer Strength Row
3x10

Unilateral Cable Row
2x20

Straight Arm Pulldown
50 total

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Cable Lateral Raises
2x15

Rolling Tricep Extension
3x10

Tricep Pushdown
2x20
superset
Hammer Curl
2x20

Much earned day off tomorrow.

Stay strong AM.

 

[liftandswim]

8/15

OHP
135x12 superset Pull-Ups x10
135x12 superset Pull-Ups x10
135x12 (RPE 10) superset Pull-Ups x10

Dumbbell Bench
100x8
100x8
100x11 (RPE 10)

Cable Fly
3x15 then Push-Up Drop-Set

Face Pulls
50 total

Cable Lateral Raises
2x20

Tri-Set: 3 Rounds
Rolling Tricep Extension x15
Upright Row x15
Straight Arm Pulldown x15

Preacher Curl
4x10

Seated Dumbbell Curl
3x15

Tricep Pushdown
100 rep set

Only able to train three days this week so I beefed up the volume a tad. Wacky schedule.

Stay strong AM.

 

[RegisterJr]

Yuge DB press man.

 

[liftandswim]

Yuge DB press man.

Thanks! They're definitely different. Take some time getting used to

 

[liftandswim]

8/17

Pull-Ups
1x20 (still good for 25+)

Straight Arm Pulldown
50 total

Lat Pulls
3x15

Machine Row
15-12-10 then drop
superset
Incline Press
15-12-10 then drop

Unilateral Cable Row
2x20
superset
Weighted Dips
2x20

Straight Arm Pulldown
another 50 total

Face Pulls
5x15
superset
Lateral Raises
5x15

Tri-Set: 5 Rounds
Seated Dumbbell Curl x15
Tricep Pushdown x15
Hammer Curl x10

Unilateral Tricep Pushdown
50 reps per arm

Good session. Happy with where I'm at with everything.

Still reading logs. Too busy (read: lazy) to comment. Solid work gentlemen.

Stay strong AM.

 

[rob112]

I probably wouldn't get 25 with an orange band nice work brotha

 

[liftandswim]

8/19

Slight Incline Dumbbell Bench
90x10
95x10
100x10
100x10

Pull-Ups
BWx12x3

Cable Lateral Raises
2x20

Rolling Tricep Extension
3x15

Incline Curl
3x15


Short one today. It's my birthday (25th) tomorrow so I'm taking the weekend off.

Stay strong AM.

 

[jswain34]

Happy birthday Ian. Have a good one!

 

[liftandswim]

Thanks!

 

[herderdude]

Happy birthday! Enjoy it!

 

[liftandswim]

Happy birthday! Enjoy it!

I work tomorrow morning so tonight will be lame. But I'm off Sunday so I'll be sure to make Saturday a night I don't remember lol

 

[herderdude]

I work tomorrow morning so tonight will be lame. But I'm off Sunday so I'll be sure to make Saturday a night I don't remember lol

Haha! I always feel bad for people that don't drink. They wake up in the morning and that's the best they're gonna feel all day.

 

[rob112]

Great birthday year...last great birthday. Car insurance drops. Enjoy it!

 

[RegisterJr]

Happy birthday man!

Great birthday year...last great birthday. Car insurance drops. Enjoy it!

Hell nah! When you get married it's a free day that you don't have to do chores.

 

[liftandswim]

Great birthday year...last great birthday. Car insurance drops. Enjoy it!

Haha last important one until 30! God that sounds old...

 

[liftandswim]

Happy birthday man!



Hell nah! When you get married it's a free day that you don't have to do chores.

Lol thanks! And hey, I already get out of chores all the time

 

[liftandswim]

8/22

Pull-Ups
50 total

Chest Supported Row
4x10

Lat Pulls
3x15

Machine Row
3x12

Straight Arm Pulldown
50 total

Lateral Raises
3x15

Tricep Pushdown
4x15

Incline Curl
4x10

Back to a more regular schedule. Training resumes.

Stay strong AM.

 

[liftandswim]

8/23

CGBP
(last rep paused)
205x10
205x10
205x10
205x10
205x10

Incline Bench
(last rep paused)
185x8
185x8
185x8

Land Mine Press
50x10 each arm
55x10 each arm
57.5x10 each arm

Standing BTN Press
115x8
95x8
95x8

Face Pulls
50 total

Lateral Raises
4x15

Dumbbell Curl
3x15
superset
Rolling Tricep Extension
3x15

Stay strong AM.

 

[capo180]

Haha last important one until 30! God that sounds old...

Yeah that 3-0 sounds old lol. 4ish years to go for me. Happy belated birthday man! Hope you had a good one.

 

[liftandswim]

Yeah that 3-0 sounds old lol. 4ish years to go for me. Happy belated birthday man! Hope you had a good one.

Just ahead of me! And thanks, I did!

 

[jswain34]

Just ahead of me!

Same. Ill be 25 in December...time fuggin flies.

 

[rob112]

Good looking sesh brotha. Lots of volume there

 

[RegisterJr]

You young'n's.

 

[liftandswim]

Good looking sesh brotha. Lots of volume there

What I'm going for! Just trying to get the work in and have some fun. I'll push the weights again in a few months.

 

[liftandswim]

You young'n's.

Old. Man.

 

[SweetLou321]

Haha! I always feel bad for people that don't drink. They wake up in the morning and that's the best they're gonna feel all day.

I know this quote lol, Excpet those of us that alcohol makes us feel worse then run over ****, give me them uppers

 

[liftandswim]

Well, was pause squatting baby weight (225lbs) and on the first rep my back seized up again. I may have a herniated disk as I lost hearing and got light headed for a few seconds. Fuk.

Looks like I'll be relegated to puśsy movements still.

 

[RegisterJr]

Well that sucks.

 

[liftandswim]

Well that sucks.

Yeah, idk what the deal is...

 

[jimbuick]

Can't say I've ever lost hearing or went light headed with mine, so that seems a little odd.

Hope it isn't a disc issue man.

 

[liftandswim]

Hope so too, man. So freaking annoying.

 

[jswain34]

Yea bud sorry to hear about that. I cant say ive ever heard of the losing hearing thing either, the lightheadedness may have just been from the rapid onset of pain but thats just a thought. How ya doin now? Any radicular pain into the leg or other leg symptoms...?

 

[liftandswim]

Yea bud sorry to hear about that. I cant say ive ever heard of the losing hearing thing either, the lightheadedness may have just been from the rapid onset of pain but thats just a thought. How ya doin now? Any radicular pain into the leg or other leg symptoms...?

No other symptoms. I'm just stiff as a board and any type of extension (flexion is fine) of the lower back is pretty painful.

 

[jimbuick]

No other symptoms. I'm just stiff as a board and any type of extension (flexion is fine) of the lower back is pretty painful.

Hmmmm, that's the opposite of how mine was.


For me, extension was significantly less painful than flexion and I couldn't get my fingertips more than halfway down my quad.


And mine was a (relatively small) 6mm herniation that was impinging both nerve roots (L5 and S1).


Doesn't really sound like a disc issue to me, at least not any like I had.

 

[jswain34]

No other symptoms is definitely a positive, obviously. Like Jim, thats also the opposite of how mine was, i was much worse with flexion. Do you have a decent chiro around you by chance? I know they can be expensive but i definitely recommend it so as long as you find one that know what he/she is doing.

 

[liftandswim]

Hmmmm, that's the opposite of how mine was.


For me, extension was significantly less painful than flexion and I couldn't get my fingertips more than halfway down my quad.


And mine was a (relatively small) 6mm herniation that was impinging both nerve roots (L5 and S1).


Doesn't really sound like a disc issue to me, at least not any like I had.

This is good news.

 

[liftandswim]

No other symptoms is definitely a positive, obviously. Like Jim, thats also the opposite of how mine was, i was much worse with flexion. Do you have a decent chiro around you by chance? I know they can be expensive but i definitely recommend it so as long as you find one that know what he/she is doing.

Unfortunately, a chiro probably isn't in the cards right now. I think I'll be fine...I hope. Lol

 

[rob112]

The iron can be very unforgiving. It sucks, but just take your time getting back an feel better man.

 

[liftandswim]

The iron can be very unforgiving. It sucks, but just take your time getting back an feel better man.

I'm still able to train upper body, including non lower back instensive upper back/lat work. Even today. I'm actually at the gym right now. So it's whatever. Overreacted thinking it was a disk yesterday. It just hurt so damn bad at first. Just going to take a good 2-3 months off barbell work for the lower body.

 

[jswain34]

I'm still able to train upper body, including non lower back instensive upper back/lat work. Even today. I'm actually at the gym right now. So it's whatever. Overreacted thinking it was a disk yesterday. It just hurt so damn bad at first. Just going to take a good 2-3 months off barbell work for the lower body.

That's extremely easy to do man, when your back seizes up like that it's almost natural to just assume the absolute worst. The first thing i was able to use again when my back went out was the hack squat machine on the tracks with the back & shoulder pad...once it calms down some that could be an option for ya.

 

[liftandswim]

That's extremely easy to do man, when your back seizes up like that it's almost natural to just assume the absolute worst. The first thing i was able to use again when my back went out was the hack squat machine on the tracks with the back & shoulder pad...once it calms down some that could be an option for ya.

Mhm. I'm thinking hacks, BSS, lunges, leg curls, leg extensions, maybe goblet squats. Eventually I'll introduce some light rack pulls and front squats. Then slowly transition to back squatting and deadlifting from the floor.

 

[liftandswim]

8/25

Chins
50 total

Chest Supported Row
4x10

Unilateral Cable Row
3x15 each arm

Lat Pulldown
3x12

Straight Arm Pulldown
50 total

Lateral Raises
3x15

Incline Curl
4x10

Tricep Pushdown
4x15

Stay strong AM.

 

[capo180]

Sucks about the back dude. I had had something similar happen a few years back. I think that you got a good plan going forward, just obviously have to listen to the body and take it slow.

 

[liftandswim]

Sucks about the back dude. I had had something similar happen a few years back. I think that you got a good plan going forward, just obviously have to listen to the body and take it slow.

Thanks, capo. I appreciate the support