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  1. #1
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    Rawz workout update

    Hello my fitness freaks!! thought id update some of you guys.

    Herniated disc in may, severe pain. Slowly coming back... Turned it up in dec. doing a mini challenge. ends march 31st.

    weight in dec. 26th. 226 pounds.

    flat bench ( a key marker for me in terms of where i am in strength.)
    135x25
    225x20
    275x6
    315x2
    345x2

    that was my flat bb bench workout then.
    Now
    135x25
    225x20
    275x13
    315x4
    365x 1, almost 2.
    that was it monday. increased my 275 bench from 6 to 13 reps.

    my weight now is 223-224. so i didnt gain any weight, despite the increase in strength....

    back has improved alot to.

    but let me share with you my leg progress....

    back in dec.
    eliptical 30 minutes, 10 front, 10 back, 10 front, level 10, 8 then 10
    2.7 miles.
    then
    four sets of 40 body weight squats.
    then body weight lunges 1 lap, 2 sets.
    ( i lap is approx. 40 lunges each leg)
    then 4 sets leg extensions 10 reps, 40 pounds.

    leg curls, laying 3 sets, 35 pounds 15 reps...

    NOW.
    eliptical 30 minutes, 10 forward, 10 backwards, 10 forward, level 14, 12, 14, for 3.3 miles.

    i still do 4 sets of 40 body weight squats. i then do
    front squats.
    wed. did 185 x 5 reps x 3 sets
    ( got to go real easy on this cause of back. i started with 95, then have went up about 20 pounds per workout.. next week ill do 205 x 3 reps each set, then the following week do 5 reps, then next go up poundage.. got to take it easy dont want to hurt back again)
    i only do 1 lap of body weight lunges now. but its much easier, and i go through it fairly well... (IMO way easier to do 10 reps with 40-50 pound db, then 40 just body weight)

    im now doing 4 sets of 16 reps, 50 pounds on leg extensions, and have increased my leg curl to 2 sets of 35 20 reps, then 2 sets of 12 reps, extremely slow at 20 pounds...



    progress.. thats what makes me happy... really would like to loose about 20 pounds still..

    shoulder day today.!!!! comments welcome

  2. #2
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    oh **** man, sorry to hear about the herniated disc. that sucks. Good to see you back on it.
    "i don't believe in mysteries but still i pray for my sister, when speaking to the higher power that listens, to the lifeless vision of freedom everytime we're imprisoned, to the righteous victims of people of a higher position" - planet asia, old timer thoughts

    "God is Universal he is the Ruler Universal" - gangstarr (rip guru), robbin hood theory

    "don't gain the world and lose your soul, wisdom is better than silver and gold" - bob marley, zion train

  3. #3
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    Quote Originally Posted by nastynice View Post
    oh **** man, sorry to hear about the herniated disc. that sucks. Good to see you back on it.
    it is like no other injury. still cant really bend. pain goes into my legs. sometimes, causing me to be unable to walk.... -- that was the first 3-4 months. pain still shoots to my legs, but no lose of strength now)


    weird.. when it first happened, sitting was the worst. had to walk to relieve it...

    what helped the most? after the acute phase ended, started doing more ab work/ planks. has helped tremendously.

  4. #4
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    did chest today. highlight- got 275 x 14 reps. that's 1 more then last week.

    did good, chest is cramping now.

  5. #5
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    back day.

    highlight
    db row, 140 pounds x 8 reps.

    good workout.

  6. #6
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    leg day.

    highlight
    front squat 205 pounds 3x3.
    ( can do a lot more, but purposely taking it easy because of back.)

    next week, will do 3x 5 reps, then week after that, will add 20 and go back to 3x3, and so on.

    also, bw lunge x 40 reps, 20 pounds x 40 reps done has 1 giant set. ( 80 total reps, 40 reps each leg)

  7. #7
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    why u do front squat instead of regular squat, is there a benefit?
    "i don't believe in mysteries but still i pray for my sister, when speaking to the higher power that listens, to the lifeless vision of freedom everytime we're imprisoned, to the righteous victims of people of a higher position" - planet asia, old timer thoughts

    "God is Universal he is the Ruler Universal" - gangstarr (rip guru), robbin hood theory

    "don't gain the world and lose your soul, wisdom is better than silver and gold" - bob marley, zion train

  8. #8
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    Couple of reasons. It forces me to use better form, and I think its easier on my lower back. you have to keep your back straight.
    in addition, its a lot harder, and you don't see a lot of people doing it.

  9. #9
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    did shoulders/traps today. no real highlight.


    left shoulder was really sore, took it pretty easy

    kept it light, short.

    did standing Arnold db press, 60's x 8.

    off till Monday.

  10. #10
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    chest day!!! great workout.


    highlight 275 x 15,
    and 315 x 5

    failed getting 385, but, hey did a lot of reps before I tried.
    both 1 more rep then last week.

    I am taking 2 heaping scoops of my preworkout now.

    great workout today though.

  11. #11
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    back day. bad day. had the shakes real bad. didn't sleep well last night. think I way overdid it yesterday.

    skipped doing pull ups, did a quick workout. didn't have much strength.

    highlight
    lat pull down, with prostyle bar

    200x10
    230x8
    250 (rack) x 4
    200 x 10

    all VERY STRICT, no rocking, full ROM.

  12. #12
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    Quote Originally Posted by rawz View Post
    leg day.

    highlight
    front squat 205 pounds 3x3.
    ( can do a lot more, but purposely taking it easy because of back.)

    next week, will do 3x 5 reps, then week after that, will add 20 and go back to 3x3, and so on.

    also, bw lunge x 40 reps, 20 pounds x 40 reps done has 1 giant set. ( 80 total reps, 40 reps each leg)
    did legs today.

    increased front squat to 3 sets of 5. next week will increase weight and go back to 3 x3.

    increased my cardio distance from 3.5 mi to 3.7 mi.

    good workout. lots of sweat.

  13. #13
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    Quote Originally Posted by rawz View Post
    did shoulders/traps today. no real highlight.


    left shoulder was really sore, took it pretty easy

    kept it light, short.

    did standing Arnold db press, 60's x 8.

    off till Monday.
    shoulder day. left shoulder still sore, but much better then last week.

    increased standing Arnold presses to 60 x 9 for 2 sets
    also, on seated behind the neck military press, went up to 205 for 4 reps. that's no spotter...

    off till Monday.. (actually, probally take Monday off.... need the extra recovery time....)

  14. #14
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    took yesterday off. went real light and easy today. going to take the rest of the week off.

    shoulders are so sore... just think ive been training really hard and heavy. need a short break.. the break from the stimulants will be good for me to...

    be back strong Monday I hope.

  15. #15
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    got a pretty bad knee abscess... started taking antibiotics wed. night. didn't work, had to go to urgent care frid. night, bet more antibiotics, have it opened up and drained. tried to workout today, not very good workout.

    did 275 10 times, that's 5 less then the last time I did it, and only got up to 355 and that was a huge struggle.

    got chills, shakes while working but, got through it....

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