Brick's Log (Now with 100% More Pinder!)

Brick Callahan · 01-09-2012, 09:33 PM

I maintained a log here last year until I got shelved with lower back issues during the summer. I continued to some upper body stuff in the months that followed, but my training and diet just didn't compare to what I was doing earlier in the year. I finally decided to take a hiatus from the gym and do some recovery stuff.

Two months after my last gym visit, coming back from an injury AND needing to shed some of the fat gained during the time off, I figure there has never been a better time to call upon the services of John.

John was kind enough to set up my diet a couple of weeks ago, but today was the first day of actual training. This log will be dedicated to charting my recovery and body comp goals under the guidance of John.

Per his request, I'll just be posting the meat and (sweet) potatoes of what he's got me doing in the gym. We're kind of building from scratch here, since a weak core probably contributed to my lower back issues. The goal is to eventually build up to doing dead lifts again pain free.

Brick Callahan · 01-09-2012, 09:36 PM

Earlier today:

Lat Pulldown

120 x 10 x 2 (90 seconds rest in between sets)

Seated Cable Row

96 x 15 x 2 (90 seconds rest in between sets)

I erred on the conservative side in terms of weight here. It's been a couple of months since my last gym visit, and man, could I tell. These coming weeks will certainly be about not just building core strength but regaining a lot of my strength losses.

It still felt great to get in the gym and do SOMETHING, though. And even better to leave feeling pain-free.

Brick Callahan · 01-11-2012, 09:30 PM

Still a little sore this morning from Monday. It's incredible what a couple of months can do to one's conditioning and recovery. At any rate...

Flat Barbell Bench (Paused)

95 x 5 x 2
135 x 5 x 2 (2 min. rest in between sets)

Flat Dumbbell Bench (Paused)

120 x 9 (2 min. rest)
110 x 6

JM Press

95 x 10 (2 min. rest)
95 x 7

I had to put my ego in check, since these were a good chunk below the weight I was using in my work sets before my injury. I also haven't done a lot of mid-to-high rep stuff in a very long time, so I had to toy around with what weight to use.

This was actually my first time doing the JM Press. I really dug it, though my arms were starting to feel like Jell-O by this point. I actually had to bail out on the second set, but thankfully, avoided anything terrible since I wasn't working with a heavy weight.

My first test with regards to my lower back is Friday, as I'll be squatting for the first time in many months.

***exmgtoo*** · 01-11-2012, 09:34 PM

youll be fine just go lighter than you think you should.

Gusmx · 01-11-2012, 11:45 PM

Nice work Brick, John will help you meet your goals for sure.

Question, is the flat db bench 120lb per dumbbell or total?

Brick Callahan · 01-12-2012, 01:46 AM

Ha, I wish it were per. I had worked up to the 90s for pretty easy work sets last spring before I got hurt. I kept the weight conservative here because of the higher reps, pause, and of course, since I haven't lifted in several months.

Great transformation by the way, Gus!

Cranky1962 · 01-12-2012, 05:59 AM

good to see you lifting & logging again Brick . I'm sure Ex. will get you to were you want ... best of luck , work hard .

Gusmx · 01-12-2012, 10:29 AM

Quote:

Originally Posted by Brick Callahan

Ha, I wish it were per. I had worked up to the 90s for pretty easy work sets last spring before I got hurt. I kept the weight conservative here because of the higher reps, pause, and of course, since I haven't lifted in several months.

Great transformation by the way, Gus!

Thanks man, you'll get there and beyond, and this time it would be pain free...at least not the "bad" kind of pain lol

Brick Callahan · 01-13-2012, 05:03 PM

Paused Barbell Squat

Bar x 8 (no pause)
Bar x 5
95 x 5
135 x 5 x 2

Paused Leg Press

230 x 10 x 2

Happy to report no lower back pain. I've found that rolling my glutes and hips over a tennis ball before and after my sessions is going a long way in making sure I stay limber.

Like everything else this week, I was conservative with the weight and will be able to bump everything up a bit next week. Paired with the accessory stuff, I actually had to hold the railing when I went upstairs to retrieve my gym bag at the end of my workout. It's been a while since I had legs that wobbly.

***exmgtoo*** · 01-13-2012, 05:13 PM

keep the bag down stairs next time. =0)

01-09-2012, 09:33 PM	#1
Brick Callahan Senior Member Join Date: Nov 2010 Posts: 248	Brick's Log (Now with 100% More Pinder!) I maintained a log here last year until I got shelved with lower back issues during the summer. I continued to some upper body stuff in the months that followed, but my training and diet just didn't compare to what I was doing earlier in the year. I finally decided to take a hiatus from the gym and do some recovery stuff. Two months after my last gym visit, coming back from an injury AND needing to shed some of the fat gained during the time off, I figure there has never been a better time to call upon the services of John. John was kind enough to set up my diet a couple of weeks ago, but today was the first day of actual training. This log will be dedicated to charting my recovery and body comp goals under the guidance of John. Per his request, I'll just be posting the meat and (sweet) potatoes of what he's got me doing in the gym. We're kind of building from scratch here, since a weak core probably contributed to my lower back issues. The goal is to eventually build up to doing dead lifts again pain free. __________________ Brick's Training Log (Now with 100% More Pinder!)

01-09-2012, 09:36 PM	#2
Brick Callahan Senior Member Join Date: Nov 2010 Posts: 248	Earlier today: Lat Pulldown 120 x 10 x 2 (90 seconds rest in between sets) Seated Cable Row 96 x 15 x 2 (90 seconds rest in between sets) I erred on the conservative side in terms of weight here. It's been a couple of months since my last gym visit, and man, could I tell. These coming weeks will certainly be about not just building core strength but regaining a lot of my strength losses. It still felt great to get in the gym and do SOMETHING, though. And even better to leave feeling pain-free. __________________ Brick's Training Log (Now with 100% More Pinder!)

01-11-2012, 09:30 PM	#3
Brick Callahan Senior Member Join Date: Nov 2010 Posts: 248	Still a little sore this morning from Monday. It's incredible what a couple of months can do to one's conditioning and recovery. At any rate... Flat Barbell Bench (Paused) 95 x 5 x 2 135 x 5 x 2 (2 min. rest in between sets) Flat Dumbbell Bench (Paused) 120 x 9 (2 min. rest) 110 x 6 JM Press 95 x 10 (2 min. rest) 95 x 7 I had to put my ego in check, since these were a good chunk below the weight I was using in my work sets before my injury. I also haven't done a lot of mid-to-high rep stuff in a very long time, so I had to toy around with what weight to use. This was actually my first time doing the JM Press. I really dug it, though my arms were starting to feel like Jell-O by this point. I actually had to bail out on the second set, but thankfully, avoided anything terrible since I wasn't working with a heavy weight. My first test with regards to my lower back is Friday, as I'll be squatting for the first time in many months. __________________ Brick's Training Log (Now with 100% More Pinder!)

01-11-2012, 09:34 PM	#4
*exmgtoo* Site owner Join Date: Jan 2010 Location: myrtle beach sc, usa Posts: 9,666	youll be fine just go lighter than you think you should. __________________ I am available for online training services...

01-11-2012, 11:45 PM	#5
Gusmx Senior Member Join Date: Aug 2008 Location: Mexico Posts: 1,830	Nice work Brick, John will help you meet your goals for sure. Question, is the flat db bench 120lb per dumbbell or total? __________________ Check out my Log http://www.ironadbdicts.com/forums/showthread.php?t=33006

01-12-2012, 01:46 AM	#6
Brick Callahan Senior Member Join Date: Nov 2010 Posts: 248	Ha, I wish it were per. I had worked up to the 90s for pretty easy work sets last spring before I got hurt. I kept the weight conservative here because of the higher reps, pause, and of course, since I haven't lifted in several months. Great transformation by the way, Gus! __________________ Brick's Training Log (Now with 100% More Pinder!)

01-12-2012, 05:59 AM	#7
Cranky1962 Physique Verified Join Date: Dec 2008 Posts: 5,074	good to see you lifting & logging again Brick . I'm sure Ex. will get you to were you want ... best of luck , work hard .

01-13-2012, 05:03 PM	#9
Brick Callahan Senior Member Join Date: Nov 2010 Posts: 248	Paused Barbell Squat Bar x 8 (no pause) Bar x 5 95 x 5 135 x 5 x 2 Paused Leg Press 230 x 10 x 2 Happy to report no lower back pain. I've found that rolling my glutes and hips over a tennis ball before and after my sessions is going a long way in making sure I stay limber. Like everything else this week, I was conservative with the weight and will be able to bump everything up a bit next week. Paired with the accessory stuff, I actually had to hold the railing when I went upstairs to retrieve my gym bag at the end of my workout. It's been a while since I had legs that wobbly. __________________ Brick's Training Log (Now with 100% More Pinder!)

01-13-2012, 05:13 PM	#10
*exmgtoo* Site owner Join Date: Jan 2010 Location: myrtle beach sc, usa Posts: 9,666	keep the bag down stairs next time. =0) __________________ I am available for online training services...

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