Pauls New Journal

Worked out.

4 pull ups

Rows:

140x5
120x8
120x6

Lat pull downs

210x6
210x4
190x6

I did the lat pulldowns and rows one after the other... was short on time

Arnolds

30sx6
30sx6
30sx5

I saw someone at the gym whom I thought was deadlifting so I asked if he was, he wasnt but he said he knew how, seems he didnt know how to do the one where it starts on the ground and you pull it up along your shins, but only knew the straightleg deadlifts.  I asked him if I kept my back striaight when I tried them, and he said not really so I avoided them today...  I wish I could find someone to show me how to do these properly...  My back is easily disturbed.

Did 15 mins on the eliptical

weight was 235.4

ORIGINAL: pgrommesh

Worked out..

Incline bench

115x1 (too easy)
135x8
145x6
155x6
165x4 (failed #5) and man, that bar drops fast compared to bench when the arms die.

Body weight, assisted dips

No assist - 4 - too hard
40 assist - 8 - too easy
25 assist  - 6 - good
25 assist - 6

Tricep extension

60x8
60x8
70x6 - failure

Cable flys

130x8
145x6
145x6

BB Bench

50sx7
50sx7
50sx6

30 mins on the bike

weight was 236.2

On another note - my back has been hurting me off and on, but I think doing weighted squats is aggravating the **** out of it.  Its not my lower back, its my upper,  I have an apt. with a specialist next week, was going to have him look at my elbow from an old bowling injury, but definately going to talk about my back, its always hurt me off and on, never had it looked at.

 
Do you supplement with Fish Oil, Glucosamine, MSM, and conjointin? I have added them to my daily intake. Helps with my back issues and well as the rest of the creaking bones I have.

Team Keine Ausreden
47 yrs young

hey pgrommesh.   i like the initiative of adding deadlifts and ATG squats to your routine.   great exercises to do.   and it's real good that you're concerned about your form.  especially since you're having back issues right now.   i wish i was there to watch you do your deadlifts.    do you have a camera? or something you could record yourself doing deadlifts?

if would be very beneficial to you if you could somehow record your form on deads.. and upload it to a thread here on DBB.  that way, EVERYONE could constructively criticize your form and we could tear it down and find out what you're doing wrong.

goodluck, and be safe/cautious

My name is FOX.... and I approve this message.

I dont take any extra supps right now, other than a multi, I think I have young creaky bones... heh  I will look into getting some of those pills.  My knees were giving me problems a few months back when I first started running, and after a bit of rest, they have seemed to accept the new abuse.

Hmm, i just remembered my camera can take video, so maybe I will do that.

ORIGINAL: pgrommesh


Hmm, i just remembered my camera can take video, so maybe I will do that.

do it do it.  who cares what the people at the gym think.. this is for your own personal benefit.

even though it may be a hassle at first,  why not get 25 different opinions on how to better your form?   there's lots of guys on here that know EXACTLY how to fix your deadlift form.. they just need a video to see what you're doing.    go for it dude.

My name is FOX.... and I approve this message.

So I worked out today.  I saw a guy deadlifting correctly, and after a few sets he worked his way up to 475lbs, so I figured he was the guy to ask.  I asked him to make sure my form was decent and my back was straight, so he was cool gave me a couple pointers and said my form looked good.

It was leg day, but Ill do a video when I do back next..saturday I think.

Workout:

Leg press, dont know what the sled weighs:

270x15 x 3



Calf presses - Was on the leg press machine.

270x10x 3

Leg extensions

145x10
145x7

ATG Bodyweight squats

10x4

lunges

10x4

15 minutes on a bike

weight was 235.2

when are you going to get rid of those machines and do some ATG squats with the barbell on your back?

props for asking the hulk at the gym about form.    was he doing stiff-leg-deadlifts, regular deadlifts, or sumo-deadlifts?

My name is FOX.... and I approve this message.

yes video would be of much help.
 
You might do deads for a while with 95lbs or so.  some people have a problem with rounding their upper back when they start the pull.  Do you have anyone that could go with you to lift once or twice?
 
also, do you keep your chest up and your elbows pointed back when you squat?  if your in a relaxed stance it could lead you to rounding your upper back perhaps.
 
videos would help a lot! 

my upper back has been hurting quite a bit, im trying to avoid putting a bunch of weight right onto my shoulders/spine hoping I can take it easy and let the pain go away.  It all started like 5 weeks ago, and I figured I just needed new shoes, as I am on my feet for about 9 hours per day at work, which is hard on them, so I got new shoes and it hasnt gone away yet.  When I was doing squats with weight on my back the day after my back would be hurting the most.  I think the pain is going away, and I went ahead and bought fish oil, glucosa whatever, and msm today, so I hope that helps and I can get back into it hardcore, I enjoy running and Havnt been able to do that, as its hard on the back.

Oh, and they guy at the gym started at like 135 with stiff leg deads, but then I noticed he put another plate on and started doing regulars, then I saw him again and he had 4 plates and change, and at that point, I knew he was the one to go to =)

Went on a walk with the wife, it was a rest day, thankfully, I feel sore all over.  My back feels 50% better today, which is a +

Back feels the same as yesterday, seems to be more in my neck now, anyways.

Workout -

Decline Bench

175x8
185x4
175x6

Reg. Bench

135x7 (sloooow)
135x9 (average)
135x10 (fast)

Dips
Triceps seemed weak at first
55 assist  - 5
55 assist  - 6
55 assist  - 8

Tricep Extension

60x8
50x10
50x14 very fast pace

25 minutes on Bike.

Weight was 234.2

Workout:

Deadlifts:

95x5 - 7 sets

Assisted Pullups:

25 assist - 8
25 assist - 6
40 assist - 6

35 minutes on the bike.

Weight was 234.2


Im just doing cardio and abs tomorow, since my legs still feel a bit sore from my last session.  Monday I go to the doctors, and will resume with legs tuesday, then forego that rest day and go into chest wednesday.

worked out..

Did squats with free weights for the first time..

95x5
115x5
115x5
95x5
115x5
135x2
115x5
115x5
 
I certainly went to parallel, not sure it was atg.  My left ankle Seemed to be popping, which is strange, and my knees went past my toes, but I cant seem to stay balanced without doing that, and it seems more natural to want to drive with the balls of your feet and not the heels, even though everyone says to use the heels (which i did).

Did some ab stuff, dont know the names, but it was weighted and I did 6 sets of 2 diff machines, but to failure on the third set.

Lunges:

20 lbs x 10
30 lbs x 10
40 lbs x 10
50 lbs x 10

Which is 5 per leg per time.

31 minutes on the treadmil, 7% incline at 3.5mph only started to feel more difficult at the end.

weight was 234.4

So i was messing around at home trying to figure it out, and I noticed that if I kept my knees perpendicular to my toes the weight of my body was moved from the front of my feet to the heels, I just dont feel very balanced, anyways Ill try that on my next leg day.