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|11/26/2012 1:29:17 PM -
LOG SUMMARY NOTE:
After 42 weeks of straight high volume training the decision to take a few weeks off training was made Oct 5th. What you will see in these log posts will be a gradual increase in volume, workload and density. These variables will not increase at the same time and will also be dependent on movement selection.
During my time off there was no training at all, I ate what I wanted -- when I wanted. I did zero cardio, stretching or anything that even resembled training. I lived like the "normal person" got weak, lost weight and got fat. Now it's time to NOT be normal anymore.
If you want to watch the path from normal to training insane stay tuned. This won't happen in 1-2 weeks but rather over the course of a couple months.
Back training with John Meadow's on Saturday. My training volume is now back where it needs to be and I am pushing harder each week. Should be back full steam within a few weeks. I will stay train around my hip (or back) issue until I know for sure what I am dealing with. Next up will be a back MRI hopefully before the end of the week.
TRAP BAR ROWS
* 6 warm up sets
* 4 work sets of 6 (2 reps shy of failure)
WIDE DD HANDLE - REVERSE
-- Sit reverse on lat machine with wide DD handle
* 3 warm up sets
* 4 work sets of 12
-- We added chains with this and it made a huge difference (in a good way)
UPPERBACK ISO SHRUG
-- Used the Rickshaw and help the top of the shrug for a 6 count. Chin down and back rounded so the focus was on the lower traps - upperback
* 2 warm up sets
* 4 work sets of 5
ONE ARM LAT PULL DOWN
* 4 sets of 12
* 2 sets 50
SEATED TOE PRESSES super set with TOE UPS
* 4 sets 20 reps
Started and finished with all the rehab crap I have been doing for my hip and lower back. With the MRI of the hip didn't show any muscle and tendon issues (it showed Joint problems) I don't want to stop the work I have been doing for my ab/adductors, lower back and glutes until I know for sure what the issue is. If it is all joint and/or disc than many of the things I am doing will be dropped because they will not help. For now, they can't hurt so they stay. I will post Sunday's training when I get more time.
The plan is to train legs today.
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