Michael Neal's Log

Didn’t realize I had gone so long without posting.  Have been trying to work out a little more but recovering from the herniated disc and dealing with many personal issues has made that difficult.  Still not deadlifting but I hope to resume soon.  Two weeks ago I worked up to a 505 raw squat.  Last week I went to 510 and yesterday I did 500 easy and jumped to 525 but missed it.  Regaining my strength has been difficult and slow.  Over the years I had been able to come back from a lay off easily but now the muscle memory doesn’t seem to want to kick it.  In the bench, I did 505 a few weeks back with a lift off but most of the time I am training in the power rack without a spotter or lift off.  Most of the time I go up to 485 or 490 in this.  I’m still trying to cut some body fat but that doesn’t seem to be going great either.  Hopefully things will improve, I want to keep at it but am having trouble finding my motivation.  I will try to post more often.

Deadlift

10 x 135

8 x 225

5 x 315

1 x 405

1 x 465

1 x 490

1 x 510

2 x 405

5 x 315

Finished with ab work, shrugs and machine lat pulls.  Today was my birthday, 43 years old.  I worked a 12 hour overnight shift and had just gotten off work.  Sleepy but didn’t make it in the gym yesterday so I wanted to go and wanted to get back above 500 in the DL.  Hands are soft, grip is weak and my lower back is out of shape but most of my pain is gone.

Close grip bench

10 x 135

8 x 225

5 x 315

3 x 405

2 x 425

2 x 3 x 365

2 x 365

Finished with some ab work and 1.85 mile on treadmill

Squat

10 x 135

8 x 225

5 x 315

3 x 405

1 x 455

1 x 480

1 x 405

1 x 315 ( pause )

didn’t push myself too much, had worked all night, 12 hrs, and was tired.  wanted to get something in though.  Back felt a little tight and I got a slight pain in my left calf so I stopped at one on that last set.

Finished with 1.75 mile on treadmill.

Bench

10 x 135

8 x 225

5 x 315

3 x 405

1 x 435

1 x 455

1 x 405

3 x 315 (close grip)

2 x 2 x 315 (close grip)

Finished with some ab work, 1.6 mile on treadmill and some time in the hot tub and sauna.  Bench is down due to inconsistancy and letting my triceps get weak, consistancy will move me back up quickly

Deadlift

10 x 135

8 x 225

5 x 313

3 x 405

1 x 435

1 x 455

mixx x 480

Finished with machine lat work and ab work and then walked 1.5 mile on treadmill.  455 felt fine but the 480 went slow at the start and I didn’t want to grind out anything since I am trying to rehab my back and not reaggrevate the problem.  My back feels Ok, still get a little pain down the left calf but it seems to be decreasing.  Going to try to keep squatting and deadlifting and listening to my body, hope to go up in bar weight next week, and add some reps to start building the strength back.

Squat

10 x 135

8 x 225

5 x 315

3 x 405

1 x 425

1 x 455

1 x 480

1 x 405

1 x 315 ( pause )

Five sets on the weighted abdominal crunch machine followed by 1.4 miles walking on the treadmill.

Didn’t push myself too much, back started to tighten up while squatting and I’m still getting a slight burning sensation on the outside of my left calf but I think the back is improving.  The abdominal work helps a lot, always feel much better after doing it.  The walking seems to help also, and I want to drop a little weight.

Only got in the gym a couple of days this week, some light benching.  Abdominal work, light back.  Spent a little time in the sauna, steam room and hot tub.  Back is getting better but had a lot of appointments at the doctor for my dad and cateract surgery.  Hope to do more working out next week.

Stiff Leg DL

10 x 135

10 x 155 

10 x 175

10 x 185

 2 x 10 x 135  ( on a 2 inch platform )

Finished with abdominal work, lat work

Squats

10 x 135

8 x 225

5 x 315

3 x 405

3 x 2 x 455

6 x 315

Finished with abdominal work