bwestgat’s BodyBlog

Back and bis today.  I started the morning off walking the dog before breakfast (30 minutes) then had breakfast then head down to the gym.  I started off my back routine with deadlifts.  Always hard for me do to my lower back injury. Anyway 2 weeks ago I did 185lbs for 3 sets of 10, last week I did 205lbs for 3 sets of 10 and this week I did 230lbs for 4 sets of 10.  I was very happy with this but my lower back is tired and sore and subject to injury if I don’t take it easy for the rest of the day.

I then went on to bent over rows and did 135lbs for 12, 185lbs for 10, 205lbs for 10, 215lbs for 10

Next was seated cable rows in which I did 3 sets of 10 at 210lbs

After this I did narrow grip pulldowns for 3 sets of 10 with 170lbs

Then I decided to do a arm back superset doing inclined dumbell curls for 3 sets of 10 at 45lbs superset with straight arm pressdowns at 70lbs for 3 sets of 10

I went onto 60lb dumbell hammer curls to the front for 3 sets of 10 and finished off my workout with Arnold concentration curls for 3 sets of 10 with 45lbs.

Great workout now just to focus on not injuring my lower back.

I noticed that I had to do squats right after a back day.  I found this didn’t work because i am now doing deadlifts on back day and my lower back is really tight and sore.  I have a really bad lower back so I have to take it easy on deadlifts.  But also I cannot be doing squats when my back is tired and sore.  So I have mixed up my routine a bit to put shoulders in between back and legs.  This should help a lot.  This also gives the added benefit that I am not doing shoulders the day before chest.  i have found that I am able to do more on chest day so this is good.  So now I am doing legs on day 1, chest and tris on day 2, back and biceps on day 3 and shoulders traps and abs on day 4.  I will do this for the next noth or so to see how it works out…

Great workout today.  Still gaining strength because I am beating last weeks numbers.

Inclined smith machine presses - 2 warm ups then 205lbs for 10, 225lbs for 7 and 205lbs for 10

Flat bench smith machine - 255lbs for 10, 9, 9 (better than 7, 8, 7 I did last week)

Declined bench smith machine - 265 lbs for 10, 10, 10 (10lbs more than last week)

skull crushers superset with narrow grip presses - 110lbs for 3 sets of 109 and 15 respectively (5 lbs more than last week)

pushdowns - 3 sets of 10 with 80lbs

superset kickbacks with dips - 30lbs for 3 sets of 10 superset with 3 sets of 20

Another solid workout.  I was 183.6 today which is up from my low of 182.2.  I’ve got to stop weighing myself every day…

Well I avoided it for one day but it is time to do legs.

Started off with leg extensions to preexhaust.  I did 3 sets of 10 with the entire stack.  Always feel strong when i do these at the beginning of my workout.

Leg presses - 1 plate a side for 10, 3 plates a side for 10, 5 plates a side for 10, 7 plates plu 25 on each side for 10 rest 10 seconds while holding the weight up and then do 5 more.  I did 3 sets of these and they killed me.  I made sure to hold my legs in a flex position for 10 seconds between sets.

Hack squats - 3 sets pof 10 with 5 plates a side 9al the machine has room for.  I made sure to hold my legs in a flex position for 10 seconds between sets.

Dumbell lunges onto a elevated platform with 55lb weights for 3 sets of 10

leg curls for 3 sest of 10 at 130lbs

standing calf raises - 4 sets of 12 at 2 plates a side and a 35lb plate a side

seated calf rasies with 3 plates and a 10 for 4 sets of 20 - I start off slow and hold at the bottom then slowly spped up until my last 5 are half raises to totally kill my calves.

Eating

Meal 1 - 1 egg 5 egg whites, oatmeal, raisins, multivitamin, omega 3 tablet, coffee and lots of water

Meal 2 - spagetti and skim milk

creatine

Meal 3 - creatine, 32g of whey protien, 591ml of gatorade

Meal 4 - skewer wrap (chicken breast, peppers and mushrooms (BBQ on a skewer) on a whole wheat wrap with a bit of low fat cheddar) and skim milk

Meal 5 - steak, sweet potato fries and corn (I ate to much steak)

Meal 6 - casiens protien

Walked the dog for 30 minutes at a fast pace before breakfast.  Down to my lowest weight yet of 182.2.  No weightlifting today as my lower back is still sore from yesterday’s deadlifts and I have to do legs.  Bounced on the trampoline with my girls though and that was fun and good excercise.  Eating was good.

I did deadlifts!  I did 135 lbs for 10 the 3 sets of 10 at 205lbs.  This is 20lbs more than last week.  Not much weight but I have to be careful with my bad lower back.
I then went into putting the bar against the wall and doing bent over narrow grip rows alla Ronnie Coleman.  I used 6 25lb plates and 2 10 lb plates which was 20lbs heavier than last week.

Then I went into cable rows for 3 sets of 10 at 230.  10lbs more than last week.

Then I did narrow grip pulldowns superset with straight armed pressdowns

Onto biceps - I did inclined curls for 3 sets of 10 with 45 lb dumbells, preacher curls for 3 sets of 10, cable curls in the crossover rack for 3 sets of 10 and finished off with rope cable curls for 3 sets of 10 for a great pump.

Today my parents and sister and nephew showed up so I cheated and did no workout.  Can you say sick to my stomach.  We had fish and chips, rye and cokes and 5.5 pieces of chocolate cake.  Ug!

Went to a different gym today so I am not posting numbers because they were radically different.

Inclined smith machine presses

Flat smith machine presses

declined smith machine presses

lower pully crossovers

105lb skull crushers superset with 105lb narrow grip presses

Machine pressdowns (mimicing dips)

cable pressdowns superset with over head cable tricep extensions

Great workout.

I started the morning taking the dog for a 30 minute walk before breakfast.

Breakfast was protien pancakes (see previous posts), coffee, multi vitamin, omega 3, creatine

then my wife and I went down and hit legs (see previous post)

After a killer leg workout my second meal was 32 grams of whey protien, creatine and 591 ml of gatorade

Meal 3 was steak, sweet potato fries and broccoli

Meal 4 - protien shake (banana, strawberries, whey protien, skim milk)

Meal 5 - teryaki salmon steak, brown rice, broccoli, orange and yellow pepper, carrots

then I headed down to the gym to do calves (this was hard because my legs are exhausted from this mornings leg workout)

I did standing smith machine calf raises for 10’s - bar, 135lbs, 205lbs, 255lbs, 305lbs, 255lbs, 205lbs, 135lbs - the 305s the last 5 were partials

then I did seated calf raises for 10’s - 135lbs, 205lbs, 255lbs, 305lbs, 255lbs, 205lbs, 135lbs

Bed time snack will be casiens protien and water.