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Primeeval LGD / AMS 4-AD 6 week stack

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Gkeezy
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« Reply #30: December 10, 2015, 01:21:18 PM »
Anything that effectively elongates your spine. Not really, but the point is to relieve compressive force between vertebrae, and in the sacroiliac joint. There are a few things that can be really effective that I do as much as possible:

1) Hanging leg articulations. Not necessarily leg lifts like you're working your abs, but just hanging from a pullup bar and swinging your legs forward and back, side to side, in circles, independently, basically anything you can think of. Even better if you can find some way to weigh your legs down, either holding a dumbbell or figuring out some kind of band resistance.

2) The Marilyn Manson (that's my name for it). You lay on your back, roll like you're doing a backwards somersault but not all the way. Pull down and back on your calves so that your lumbar spine is off the floor, exhale and pull hard for 5 seconds or so. You'll probably hear and feel your vertebrae opening up. I call it the Marilyn Manson because it looks like you're trying to suck on your own candy cane.

Those two are easy and don't require any equipment. If your gym has a reverse hyperextension machine, use it. That'll work better than anything else. If it doesn't, you can probably find a way to improvise by reverse-riding a hyper bench or raised GHR. I use a preacher curl bench, with my hips up where your arms would usually go. Anything that lets you swing your legs freely. Band tension makes it even more effective.

Also, make sure you're doing core movements that open up your hips and SI joint. Like hanging leg/oblique raises, hyperxtended situps on a GHR or something else that lets you go past 180 degrees, stuff like that. Even though you might have to use the muscles that are bothering you, opening up the structures the muscles connect to can help keep them from tightening up so much.

I hope some of this helps.

thanks man, the Marilyn Manson lol is it cause he cut out his rib so he can suck his own d*ck ? LOL!
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


bosox516
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« Reply #31: December 10, 2015, 01:22:44 PM »
Yeah, "allegedly"


Gkeezy
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« Reply #32: December 11, 2015, 12:52:23 PM »
Yesterday had a good shoulder day. The only thing thats bothering me lately is pretty bad heart burn and acid reflux. Not sure whats causing it. Not drinking any alcohol. Maybe 2 cups of coffee a day is the cause, who knows, annoying and unpleasant as f.

Anyways

Seated DB Presses Warmup

35 x 12
55 x 8
60 x 5

Standing Military Press

65 x 12
85 x 10
105 x 8
125 x 6

Side DB Raises

15 x 12
25 x 10
35 x 8
40 x 5

Face Pulls Rope

60 x 12
80 x 10
100 x 8
110 x 5

Bent Over DB Flys

15 x 10
25 x 8
35 x 6
40 x 4
50 x 2

Front Delt DB Raises

25 x 10
40 x 8
50 x 6
55 x 4
55 x 4

Rear Dec Fly

110 x 10
140 x 8
170 x 7
210 x 5
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


Gkeezy
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« Reply #33: December 14, 2015, 08:49:37 AM »
Had a semi great chest day yesterday, no PR's wrist was bothering me but one hell of a pump

Incline Bench Press Warmup

135 x 12
135 x 12
135 x 12
135 x 12

Flat Bench Press

135 x 20
185 x 12
225 x 6
285 x 2
205 x 6

Hammer Strength Decline Press

2(45's) each side x 12
3(45's) each side x 10
4(45's) each side x 6
2(45's) each side alternative one hand presses x 12

Pushups Close Grip x 12
Pushups Wide Grip x 12
Pushups Incline Legs on Ground x 12
Pushups legs on bench x 12

Cable Crossover Middle -
25 x 12
35 x 8
40 x 5
40 x 5

Pec Dec Seat  High Fly

135 x 15
185 x 10
225 x 8
245 x 4
285 x 2
135 x 15

Also did some Spud Sled Pulls back and forth, started with 1 45, ended with 4(45's) + 25
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


killaz5
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« Reply #34: December 14, 2015, 09:11:53 AM »
Solid work g
"It's hard to beat someone who never gives up."
"Do or do not. There is no try."


Gkeezy
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« Reply #35: December 14, 2015, 11:32:09 AM »
Was short on time today during lunch but decided to bust back workout out. I forgot my wraps, guess I had to work more on my grip strength

Neutral Grip Pull Up

5 reps
6 reps
5 reps
5 reps ( still working on keeping core tight and having the right form)

Wide Grip Pull Down

110 x 12
140 x 10
180 x 6
210 x 3

Deadlift

225 x 10
225 x 10
275 x 6
305 x 5
305 x 5
305 x 5

Before I would take the weight up to 4 plates and barely do 1 rep, so ive decided to stay at a weight I can do with good form and technique for 10 reps then more up 10lbs at a time

Barbell Row

135 x 10
135 x 10
135 x 10
135 x 10

Seated Close Grip Row

120 x 12
160 x 10
210 x 8
240 x 4
280 x 2

Close Grip Pull Down

130 x 8
150 x 6
170 x 3
190 x 1

So far I am up about 3lbs, so far so good
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


bosox516
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« Reply #36: December 14, 2015, 12:00:34 PM »
Doing your barbell rows heavier will carry over to your deadlift.


Gkeezy
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« Reply #37: December 14, 2015, 01:39:51 PM »
Doing your barbell rows heavier will carry over to your deadlift.

Thanks, but when I go up to 225 in the rows I sacrifice a lot of the form and it becomes more of a jerking motion than steady
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


bosox516
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« Reply #38: December 14, 2015, 04:10:09 PM »
I say let it. I had this conversation in another log. Barbell rows are about moving weight. Use your whole body, recruit more muscle. Make it a compound movement, not an upper back iso exercise. Leave that for DB rows, cables, or machines


Gkeezy
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« Reply #39: December 14, 2015, 05:17:17 PM »
I say let it. I had this conversation in another log. Barbell rows are about moving weight. Use your whole body, recruit more muscle. Make it a compound movement, not an upper back iso exercise. Leave that for DB rows, cables, or machines

Thanks will give it a shot
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


bosox516
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« Reply #40: December 15, 2015, 09:36:41 AM »
It all depends on what you're after, but if you take the same approach with back workouts as you do with bench, or squat, you do the major compound lifts first, then hit the accessories. As I see it, that's pullups and barbell rows first, then iso work later.

I've been taking a closer look at the Ed Coan deadlift program, and he treats barbell rows as a supplemental exercise for deadlift, and if you do them the way he does (heavy, some body english, pulling to the belly rather than the chest) they do perform well in that capacity.


Mjg1973
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« Reply #41: December 15, 2015, 10:40:58 AM »
Thanks, but when I go up to 225 in the rows I sacrifice a lot of the form and it becomes more of a jerking motion than steady

If you find yourself jerking way to much with 225, Then just drop down a little lower.  Say 185 or 205..
If you spend some quality time with those weights, You will be reppin 225 with solid form in no time..
All kinds of back thickness is just waiting for you bro..
 Row hard, Row heavy and Row often....
Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don't make the same mistake


Gkeezy
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« Reply #42: December 15, 2015, 11:58:20 AM »
If you find yourself jerking way to much with 225, Then just drop down a little lower.  Say 185 or 205..
If you spend some quality time with those weights, You will be reppin 225 with solid form in no time..
All kinds of back thickness is just waiting for you bro..
 Row hard, Row heavy and Row often....

Thanks man, taken into account
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


Gkeezy
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« Reply #43: December 15, 2015, 12:03:33 PM »
Switching to Workout during lunch has been a good and bad. Bad is its too short sometimes good is that I can finally fall asleep at 11pm normally.

Anyways did a 45 minute shoulder pump workout today.

Started my new PWO by HIT with the Vitabrix NO Booster, and holy pump and sweat it was amazing.

Anyways:

Started with front DB Raises 10 lbs for 30 reps for warmup
20lbs x 15
30lbs x 10
35 x 8

45degree Side raises

20 x 12
30 x 10
40 x 8
40 x 8

Standing Barbell Press

45 x 20
65 x 15
95 x 9
135 x 4

Hammer Strength Shoulder Press

1(45) x 12
2(45) x 8
2(45) x 6
2(45) x 6

Seated DB Press

55 x 12
65 x 10
75 x 5
80 x 3

Bent Over Rear DB Fly

20 x 10
20 x 10
20 x 10
20 x 10

Rope Face Pull

35 x 12
45 x 10
60 x 8
70 x 5
100 x 3

The pump and size was insane. Up to about 224lbs and can def see the size in the mirror once the pump comes into play
Never let the failures of yesterday hold you back from the successes of tomorrow

RIP Iron Brother T2K


poppapat1503
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« Reply #44: December 15, 2015, 01:59:56 PM »
The combination of those two are really good. I'm not a huge fan of the HIT but it does its job to a point.
Victory or Valhalla, Cowardice and failure is no option.

Lest we forget the dark treacherous path that led us to the palace of redemption.

 IG@from.handcuffs.to.wrist.wraps

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