Ironpumper's Online Journal

Hey I actually didn't know DB had this section but this is perfect!
So here are my stats right now:
16 Years old
163 lbs
5'8"
Goal: Gain Mass/Weight

Supplements: Whey Protein, Glutamine, and Creatine (not sure if Creatine is really working)

Right now here is my lifting program

Sunday: REST
Mon: Chest/Abs/Calves
Tuesday: Legs/Back
Wen: Guerilla Cardio
Thursday: Shoulders/Traps
Friday: Arms
Saturday: Cardio

Now I know what you are thinking I am crazy doing back and legs on the same day. But during this training cycle I am not doing squats because of lower back discomfort. I am going to deadlifts as my power movement on that day.

Note:
On some exercises I use the Crossbow by weider. I will indicate by saying "on CB" so the weight, although similar, is not identical to the weight that would be done by free weights.

Monday April 26, 2004

CHEST, ABS, CALVES

Chest
Flat Bench Presses
1 X 6 195
1 X 5 195
1 X 4 195

Incline DB Presses
1 X 6 60
2 X 5 60

Decline DB Presses
3 X 6 60


Calves
Calve Raises on a Step W/ Dumbells
3 X 10 65

One Leg Calve Raises only hodling one dumbell
3 X 10 65


ABS
Hanging Crunches
3 X 10

Weighted Leg Raises
3 X 10 w/10lbs dumbell

Crunches
2 X 25

Overall good workout today. Lower back hurt at some points throughout the day but during my training it was fine. Still feels like I have a little something pulled in my lower left back. I'll see how it feels on coming days.

Tuesday April 27, 2004

CARDIO

Guerilla Cardio
8 Sprints for 20 seconds followed by 10 seconds rest.

Today I did a decent warm up followed by a good stretching. After my running I did a good stretch too. I am hoping I can losen up my hamstrings so my back pain ceases. Today's back pain wasn't bad while I was sitting down but when I was standing with my book bag on my back my lower back was a little sore. I am debating if I should refrain from lifting for the rest of this week to hopefully get a good recovery.

Let me just say WOW I am deathly out of shape cardio wise. Guerilla Cardio was hell today. I was ready to quit after 3 but I stuck it out. Hopefully in a few weeks I will have the six pack I am shooting for.

Unfortunately I will not be training for the rest of this week. My lower back has been really bothering me and I cannot stand it. I want to lift but I don't want to injure myself to the point where I have to stop for good. I don't know what to do. So this week is rest for back

GOOD NEWS! My back is feeling so much better. I feel virtually no discomfort throughout the day. The only time I feel some pain is sitting in the same position for a long period of time, such as long car drives. That is normal thought and I do not really attribute that to my injury. I am glad I took my second week off. I think if I would have rushed back to lifting after my first healing week I would have re-injured my back and hindered the healing process. Monday I am going to start a training program that is very different from Max OT. I am going to work out every muscle twice a week.

Monday: Chest, Tricep, Shoulders, Abs
Tuesday: Legs, Calves, Back, Biceps
WED: OFF
Thursday: Chest, Tricep, Shoulders, ABS
Friday: Legs, Calves, Back, Biceps

I am going to pyramid down in weight starting at 12, 10, 10, 8, 6. Of course I am not going to do this with every exercises only major ones like Bench Pressing and Squats. Other exercises will only go 12, 10, 8. I know this violates a lot of the Max OT principles but I feel like I need to do this type of intermediate/beginner program even though I have been training for 1.5 years. I am going to do this training program for a 6 week cycle (each week you go up a little in the percent of your ORM for the sets, but not set is to total failure, thus allowing me to train each muscle twice a week without over training) I am hoping this program gives me a nice strong core to eventually return to MAX OT.

Hopefully this works!

ORIGINAL: Ironpumper

Unfortunately I will not be training for the rest of this week. My lower back has been really bothering me and I cannot stand it. . .

Hey Ironpumper. For lower back pain try this Yoga stretch. . . lay face down on the floor. Place you hands by your shoulders palms down (push-up position). keeping your hips on the floor, slowly push yourself up until you can lock you arms out. Hold for 1-10 minutes then slowly lower yourself down.

Take it slow. You need to develop this type of flexibility over time. This seems to really help relieve lower back pain. I now do this twice daily. Good Luck!!

Monday April 10, 2004
First day back today. My back was fine. I never did cardio before I lift. Today I did and I think it made a big difference. I am not talking like hard core fat burning cardio just a few minutes to get blood pumping. I jogged about .25-.5 miles and then I did a nice long stretching routine. Cardio then stretching definitely made for a more comfortable workout.

This is what I did today:

Chest
Bench Press 12 X 120 10X140 10X140 8X150 6X165
Flies on the Cross bow 12 X 90 10 X 100

Triceps
Skull Crushers 12 X 50 10X60
(The high reps are killing me. I am not used to them at all and my tris just died after two sets so I decided that was enough for the workout)

Shoulders
Dumbell Press (Sitting w/belt but no bench) 8X25 (3 sets)
Side Raises 8X15 (3 sets)

Abs
3 sets of 20 crunches
2 sets of 8 leg raises
6 inches for 1 minute


I am really doing lower weight these first few weeks because I have not lifting or supplemented for 2 weeks. (my nutrition has sucked too so today is defintely an adjustment gettin back into things full swing)

O ya axgar thanks for that stetch! it is a good one!...do you really do it for 1-10 minutes??? Or did u mean seconds?

Glad to see you are back bro! And even better that the stretching is helping. Nice journal post. Clear and easy to read.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

ORIGINAL: Ironpumper
. . . O ya axgar thanks for that stetch! it is a good one!...do you really do it for 1-10 minutes??? Or did u mean seconds?

Roflmao!! Oh yeah I meant 1-10 minutes although I am only able to hold it for 2 minutes. I do use this stretch for a total of 10 minutes (hold 1-2 minutes then relax 1 minute, then repeat). Once your strong enough you can try variations like curling your lower leg/calf or holding a plank (straight) position like a pushup. Good Luck!!