Squatch's House of Pain

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Squatch

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So I figured I'd start up my training log again, now that I am back training close to 100%. Before I do, a little refresher....

I've had a rough year with injuries. In the first part of January, I tore my bicep. Luckily, it was a muscle tear and was only partial. Just as I was getting through the worst part of that, I had some issues with cervical radiculopathy. I got through that, and within about 6 weeks I herniated a disc in my back pretty badly. I've had back problems for a while, having a degenerative disc....but this herniation was pretty nasty.

I've pretty much zeroed in on the exercises that aggravate this (back squats, deads, and military presses), and will be avoiding those, at least for the time being.

Having said all that, I'm close to 100% of training intensity now, though my weights are still a bit behind. I gained some bf, and dropped about 15-20 pounds of lbm, as I just came off a pretty good mass cycle before tearing my bi. I'll be going out to the O in Vegas next week, and will be approaching diet pretty hard when I get back.


9/17/07
Chest/Tris

Incline Bench
135x15
225x12

Working Set
325x8 + 3 RP + 2 RP

Flat DB Bench
120 x 18 + 7RP

Pec Deck
Stack until failure

CGBP
185x15

Working Set
295x9 + 4 RP + 2 RP

V Bar Tri Ext
100X25
 
Thanks, homie. Feels good to be hitting it hard again. All that time down really head fu*ked me.
 
I'm glad to hear your back at it bro. I can't wait to see you once you've dieted down. Still throwing out some impressive numbers man.
 
How was the workout today? Any illnesses you want to tell us about? :toilet:
 
SarahPT said:
How was the workout today? Any illnesses you want to tell us about? :toilet:
Click to expand...
hahaha...I managed to make it through without a squirt. ;)
 
Inspite of some stomach issues, today was a decent day.


9/19/07
Back/Bis

Pull ups 3x6

BB Rows
225x12

Working Set
325x11 + 4RP + 2 RP

DB Rows
Left: 120x12 + 6RP + 4RP
Right: 120x13 + 6RP + 3RP

Hammer Curls
Left: 70x9 + 5RP + 3RP
Right: 70x9 + 5RP + 2RP

Concentration Curls
Left: 40x14
Right: 40x13
 
nice to see you hitting it again! We've both had bad streaks this year... lets hope all of that is in the past!
 
PTAaron said:
nice to see you hitting it again! We've both had bad streaks this year... lets hope all of that is in the past!
Click to expand...
I'll drink to that!
 
9/20
Shoulders/Traps

BB Front Raises
45x12
95x12

Working Set
145x6 +3Rp +2RP

Laterals
45x10

Working Set
70x7 + 4RP =2RP

Shrugs
225x12
315x12

Working Set
495x7 +4RP +2RP

DB Holds
120 x 1 Set for 2 min
 
squatch getting nasty with the weights. 95 lb front raises? geeze, beastly.
 
IT'S ABOUT DAMN TIME!

and i'm actually impressed....YOU'RE LIFTING SOME GOOD NUMBERS OLD MAN!

now if you'd just wake the fuck up and get into some man weight.. :stickpoke :devil1:


seriously though, to be just coming BACK in those are some sick workouts! How do you like your closed grip work after all your bench work? My tris are going back on chest day and my bi's are going back on back day to give my shoulders a break.
 
TheWICKED said:
IT'S ABOUT DAMN TIME!

and i'm actually impressed....YOU'RE LIFTING SOME GOOD NUMBERS OLD MAN!

now if you'd just wake the fuck up and get into some man weight.. :stickpoke :devil1:


seriously though, to be just coming BACK in those are some sick workouts! How do you like your closed grip work after all your bench work? My tris are going back on chest day and my bi's are going back on back day to give my shoulders a break.
Click to expand...


I like doing my workouts this way because it takes less work to kick the shit out of bis and tris since they have already been working as supporting muscles to the bigger groups.

Also, I feel you get more recuperation time this way.
 
Squatch said:
Flat DB Bench
120 x 18 + 7RP
Click to expand...

Squatch need new dumbells. God damn man, you are just coming back and throwing up numbers like that. Insane...
 
Had to take a few days off because of stomach issues


9/24

Legs

Front Squats (Smith Machine...still babying back)
135x12
225x10

Working Set
275x9 +4RP +2RP

Leg Press
18 platesx9 +5RP +3RP

Romanian DLs
295x11 +5RP +2RP

*vomit break*

Standing Calf
225x12

Working Set
425X11 +7RP +5RP

Seated Calf
120 to failure (22 reps)
 
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