MY online journal

9/18

20 minutes continuous on elliptical

bi's and tri's

cleans and dead lifts tomorrow

9/19
 
SLDL
10 x 135
10 x 225
6 x 275
 
DL
5 x 315
5 x 355
5 x 375
 
Hang clean
5 sets 10 x 135
 
Calves
4 x 15 x 315
 
Glute Ham
4 x 12
 
Decline sit ups
4 x 15

9/20

Chest - flat bench on Magnum biangular

8 x 2 plates/side
6 x 3 plates
6 x 3 plates + 35
5 x 4 plates
4 x 4 plates + 15/side

DB Incline
10 x 60's
6 x 80
6 x 90's

BB incline
10 x 135
2 sets 6 x 185
10 x 135

Cable Crossover (1 minute rest)
12 x 60
3 sets 10 x 72

will do triceps with shoulders

9/21

Wide grip pull downs front
6 x 180
6 x 180
4 x 228
4 x 228

Reverse neck pull downs
6 x 180
6 x 180
6 x 190

Seated row wide grip
8 x 132
8 x 156
6 x 180

Magnum biangular seated row
2 sets 6 x 2 plates/side
6 x 2 plates +25/side

Straight bar cable curls
8 x 96
8 x 132
6 x 168
5 x 180

SA cable curls (facing  away)
8 x 48 each arm
6 x 60
5 x 72

9/22
 
Military press (Magnum biangular)
 
wu - 10 x 1 plate/side
5 x 1 plate + 25
5 x 2 plates
5 x 2 paltes +10
5 x 2 paltes +15 (my max on this machine)
 
DB front raises
4 x 10
 
DB lateral raises
2 sets 8 x 30's
8 x 35
 
SA DB lateral raise
3 sets 8 x 25's each arm
 
BB Shrugs
2  sets 10 x 315
2  sets 10 x 365
 
right shoulder hurt on the lateral raise
 
will do some core later

Dude, that is some thick back!  Traps are solid!  Could be the pic (don't know whether you're pulling shoulders back) but there's not much lat V taper.  Can't remember from your journal whether you do lots of pullups.  Could be a love handle thing too maybe?  Looking again, I don't think so.  Has your lower back been really developed for some reason?  Lots of deads?  Anyway, looks awesome!  Good workin' out!  :)

9/23
 
25 minutes stationary bike
 
4 x 20 calves on leg press machine
 
4 x 15 wide grip pull ups
 
4 x 25 crunches (back supported on medicine ball)
 
My lats are actullay pretty strong - not as wide as I might like
 
Love handles!!!! crap I hate them...  don't have much, but more than I want - and yes, I use to do a lot of squats and DLs and cleans  - sitill do 'em but not as heavy
 
 
Okay - so it's hard to pose and hold the camera and take a picture at the same time....

9/24

Box Squats (picked my feet off the ground before standing - I tried to be explosive but wasn't really 'into it'- I try not to rock when I pick my feet up)
8 x 225
8 x 225
6 x 315  (back won't warm up)

Leg press
6 x 4 plates/side
6 x 5 plates/side
6 x 6 plates/side
5 x 7 plates
20 x 4 plates/side (narrow foot placement)

Calves on leg press
4 x 15

I'm tired today - didn't do what I had planned

usually my morning lifts (Tues-Thurs) go better than today

I wouldn't pick your feet up and slam them down when box squatting.

You need to have a brief pause when you reach the box, but not so long that your spine compresses, if you are picking  your feet up that pressure is going straight into your spine. bad news after a while I am certain.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

You are right - I try my best to hold proper spinal alignment at the bottom before standing

I noticed that I tend to rock back and then into the lift if I take weight off my feet (not something I want to do)

If I can't prevent rocking - I won't lift my feet

As for compression - the pressure on the spine doesn't change if I stand or sit - the pressure on any particular disc is related to the force superior to it plus the additional force of contributing muscles that stabilize the spine 

If the proper alignment of the vertebra is compromised - that causes problems because of the change in distribution of force over the disc

Thanks!!!