THEWALL get bigger and stronger log

[Thewall]

Bench
135x8, 165x8, 195x8, 230x8, 240x8, 250x8, 8

seated behind neck overhead press
145x8, 8, 8, 8, 8

bench row
15, 15, 15, 15

supported bench row (dumbbell)
70x8, 8, 8, 8

hanging leg raise
12, 10, 10, 10

back is definitely restricting what I can do. Everything has to be supported. My old hip problem is now starting to act up, I am assuming this is related to back issue now.

 

[The Phoenix]

@Thewall , gonna take your advice and continue the diet as I have to keep the gains as I finish my coast on onto my PCT. Weight is constant and want to keep it like that until the next time. Thanks for the indirect input about not going straight into a cut.

 

[Thewall]

@Thewall , gonna take your advice and continue the diet as I have to keep the gains as I finish my coast on onto my PCT. Weight is constant and want to keep it like that until the next time. Thanks for the indirect input about not going straight into a cut.

Glad I could help. I think you will be happy with results. Takes a little bit for body to adjust, but once it does you should hopefully keep most of your gains. You can always shed the fat but once you hold onto that muscle it should be hatred right to lose it.

 

[Thewall]

Pull ups behind neck
10, 10, 10, 10

side laterals
25x15, 15, 15, 15

various lunges and air squats

leg extension
105x25, 115x 20, 20, 20, 20

standing single calf raise
20, 20, 20, 20, 20

did a light workout today. Tried to get blood in the legs without stressing back.

 

[quackattack]

Rolling my glutes out with a lacrosse ball sometimes helps when my back locks up. Also a bag of ice directly on my lower back for 10-15 minutes a night.

 

[Thewall]

Seated overhead press
155x8, 8, 9, 9, 9

decline bench ( light still tight)
135x8, 205x8, 8, 8, 8

db curl
50x8, 8, 8, 8

barbell curl
85x8, 8, 8, 8

hanging leg raise
12, 12, 12, 12

sit ups
8, 8, 8, 8

reverse ring flies
8, 8, 8, 8

light lower back work

 

[Thewall]

Had some time today, got in another session in.

close grip bench
135x5, 150x6, 185 x6, 215x8, 8, 8, 8

flat db flies
50x12, 12, 12

dips
10, 10, 10, 10

pushdowns
70 x14, 80 x 14, 14, 14, 14

 

[Thewall]

Seated overhead press
135x5, 155x9, 9, 9, 9

pullover
50x8, 10, 10

incline flies
50x8, 10, 12

wide grip pull ups
10, 12, 12

chin ups
10, 20x8, 8

flat bench sit ups
8, 25x8, 8

hanging leg raise
12, 12, 12

 

[Thewall]

Wide bench (easy)
175x3, 205x3, 235x2, 255x1, 1

squat ( easy feeling out back)
115x10, 10, 195x4, 235x4, 245x1

pullover
50x10, 11. 12, 60x8, 10, 10

decline bench
205x8, 9, 10, 12, 225x8, 245x8, 8

supported rows db
70x10, 10, 10

t-bar (light because lower back)
135x8, 170x8, 8

hanging leg raise
12, 12, 12

flat bench sit up
50x8, 8, 8

good morning
45x5, 5

it has been 2 weeks back feels better , so I tried squatting. I was very nervous, took it easy and it was okay. Tried some light tBar rows too to see how back felt. It is getting there.

 

[Jin]

So happy you’re recovering. Keep it up. Great work being wise and not overzealous in your training.

 

[Thewall]

Overhead bhn press
145x9, 10, 10, 11, 11

deadlift ( light)
185x3, 225x3, 275x3, 315x2, 2, 340x1, 1

reverse ring fly
8, 8, 8, 8, 8

db kickbacks
30x8, 8, 8, 8, 8

pushdowns
80x 14, 14, 15, 15

decline bench sit-ups
25x12, 12, 12, 12, 12

lower back felt good today. Deadlifts felt good , did not want to push it. Finally able to do some standing overhead presses. Getting back to normal!!!!

 

[eazy]

Getting back to normal!!!!

good to read.

 

[Thewall]

Close grip bench
155x5, 185x4, 215x3, 245x3, 255x3, 270x3, 3, 285x3

squat ( easy)
195x3, 235x3, 275x2, 2, 295x1

pull ups behind neck
Me x 12, 20x9, 9

lat pulldown
170x10, 190x8, 8

db curl
50x8, 9, 9

barbell curl
85x8, 8, 8

good morning (easy)
95x8, 8, 8

good morning seated (easy)
85x8, 8, 8, 10

lower back is feeling good. Don’t know if it’s 100 percent so I’m trying to be smart. I do not want to be setback again so being cautious.

 

[Thewall]

Deadlift (easy)
225x3, 275x3, 315x2,2, 340x1, 365x1, 385x1

band laterals
15, 15, 15, 15, 15

incline press
185x9, 205x8, 8

flat db flies
50x10, 70x8, 50x12

overhead extension
95x8, 8, 9

db kickback
30x8, 8, 8

bench sit ups
50x10, 10, 10

hanging leg raise
12, 12, 12

y raise band
15, 15, 15

calf raises in between sets

lower back is good. Think next week I can start pushing it hopefully. Start putting up some good numbers. I was only 194 this morning. I have to up my calories.

 

[Thewall]

Bench
175x5, 205x4, 245x3, 275x3, 290x3, 3, 3

squat (easy)
185x5, 225x3, 255x2, 2, 275x1, 1

incline fly
50x12, 12, 12, 12, 12

bent over high row (upper back)
135x12, 12, 12

incline supported db rows
70x10, 10, 10

seated good morning
95x10, 10, 10

can not train tomorrow so trained today instead. I felt good. Bench is coming along, all easy weight!!!

 

[Thewall]

Semi sumo deadlift off block knee
260x3, 305x3, 350x3, 3, 390x2, 2

seated overhead press
155x9, 9, 10, 10, 10

rear lateral
30x15, 15, 15

overhead press
165x8, 170x 8, 8, 8

french press
75x12, 85x8, 8

overhead extension
95x10, 10, 10

flat bench sit ups with band
8, 8, 8, 8, 8

weight back up to 197. Deadlift weight felt light and easy , no back issues so I’m pumped.

 

[Thewall]

Squat
195x5, 235x4, 275x3, 315x2, 2, 2, 2.

reverse mini band bench
205x3, 245x3, 275x3, 310x2 ( had to stop felt strain in left pec tie in)

overhead bhn press
135x8, 145x8, 150x8, 8, 135x8, 8, 8

lat pull down
140x10, 170x8, 10, 10, 10

trap bar shrugs
275x10, 10, 12, 12

db curl
50x8, 9, 9, 9,

good morning
95 x8, 8, 10, 10

glad I stopped chest when I did. Felt the tightness in pec tie-in rest of workout. I have the indentation in my left pec from tear years ago. May have to stick with higher reps going forward. I am hoping this is something minor since I stopped right away and did not aggravate it.

 

[PZT]

stay safe brother

 

[CohibaRobusto]

Be careful with that, pec tears scare the hell out of me. Those are nasty injuries.

 

[Thewall]

Left pec is strained, but it is minor, glad I stopped when I did. I am taking a week off. Body needs a break. Too many little injuries in the last month. Don’t want this to be a injury log lol!!