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welcome back to the world of bodybuilding martky k ...... hope everything goes ok for you fella..... regards The Animal 

Good luck Marty, I'll be following. Have you had to adapt your training at all due to your back condition?

Cheers guys, yes to some extent ben, ive had to drop deadlifts although i might try them this week my back has been feeling good, and i have to use really strict form so on such things as the military press i cant go to failure as i have a tendancy to lean putting a lot of pressure on my lower back when i'm struggling to get a rep out.

I am not sure if someone has mentioned it, but Stuart McGill seems to be one of the best in the world with regards to back injuries, although I haven't got his books yet you might want to check them out, they're available on amazon as well.

http://www.backfitpro.com/books.php

Nice 1 Ben i found it in pdf format on the internet for free so going to have to give it a read, it got a lot of good reviews.

Nice one Marty look forward to seeing how things are going mate.

Mpnday's Workout 6/2/12 Legs/Shoulders/Triceps

Barbell Squat (kg) -  40x6 60x6 90x5/5/7
Calf Raise - 100x11/7/7
Military Press 40x10/4/4
Dumbell Shrugs 22.5 x12/12/12
Machine shoulder press 40x8/7/5
Tricep pulldown 40x10/8/8
Skullcrushers 22.5x12/12/12
Machine Dip 63x12/12/12

Was an ok workout for me , couldn't get doing closed grip bench press or normal dips so had to do other things as i only have 45min to do my workout then i hve to cycle back to work(i go on my lunch break) nightmare lol. To be honest i found my elbows very sore, from doing the skull crushers i presume. I'm not sure if i'm doing something wrong there or if this is just a by product of an un-natural  movement?

From the food perspective of things i'm finding it easy. I fast from 9pm to 1 pm although i will have a whey protein shake 5min before i workout (90+) then after i'll have sci mx hardcore and a meal. then 2 smaller meals (more 90+ and inferno2 x3tabs) when i go home reducing the carbs as the evening goes on. This diest is just really simple and is something i will go back to time and time again when i'm cutting.

Nice session Marty a lot going on, whats your weekly split going to look like? I'd prob just do the other shoulder press before the shrugs if its available.

Re-the skull crushers they do put a lot of stress on the elbows and can cause pain. What I do sometimes which is much easier on the joints it to lay flat on a bench (same way as if you where pressing) with your head just touching the back edge of the bench (almost over hanging). Now perform the skull crushers lying down - at the top your arms (elbow to shoulder) don't want to move then lower the weight to your forehead or just behind your head (which ever you feel comfortable with, keeping the top of your arms as ridgid as posible). If that makes any sence... you'll still feel them as much and shouldn't hurt half as much.

I couldn't do the fasting... I wake up and need Fooood!!!!

Mon = legs/shoulders/triceps
Tue = Chest/Biceps
Thur = Legs/Triceps
Friday = Chest/Back

Thats how i do them, although i bring it behind my head, maybe i should just do it to my skull as you said which would probably put less pressure on the elbows i use a barbell when doing them ill prob try an ez bar next time.

LOL ive always struggled to eat in the morning so it suits me down to the ground, forgot to mention i have a cheat day on a sunday had a kfc for lunch then a chinese for dinner last sunday love my fast food, was great 

Ez bar would be better than a straight bar and put less stress on. Try the move with a db sometime too as they work really well.

Do you feel your chest and tri's are lagging?

Also ttraining them how you are imo isn't giving them much of a chance as your working your tri's in all 4 sessions (as there working alot when doing chest) also hitting the tri's the day before a chest session will be taking away from your chest work. If you wana work chest and tri's twice a week I would train them together (chest and tri day) then train them again 3-4 days later. Does that make sence mate?

I get ya, i just dont like training chest/tris or back/bis together as my arms feel wrecked from the compound lifts but you do have a fair point training triceps before chest day ill have to try an re-arrange something around this. They aren't really lagging i just want to train everything twice apart from biceps because they are small muscle group and back because mine is dodgy.

Yer just have a play around mate. I'm the same inrespects I'd rather train them seperatly so I'd maybe go chest & bi's, Baack & Tri's - then if you do these early in the week you could have a bi & tri session later on?

Ill keep it the same for this week then hopefully work out something better for next week.

Tuesday 7/2/12 Chest & Biceps

Flat barbell bench press - 70x3 (wanted 6 not happy) 65x5 60x8
Barbell Curl - 35x8/5/6
Decline barbell bench - 50x10 60x5 60x6
Alt dumbell curl -15kgx10/10/7 each arm
Incline dumbell press - 22.5x8(pb)/5/4

Crap session 

Rest day today i'm absoloutley busted had to take the day off work as my child was up from 3am full of beans couldnt get him back to sleep would like to know where they get theyre energy from and bottle it for a preworkout supplement lol. Now he is away to creche and ive got the day off work i cant seem to get the sleep, always the way

X Factor advanced just arrived through the door big thanks to mike for sorting it out for me , cant't wait to try it i really hope it doesnt dissapoint alot of supplements seem to be hyped up but end up doing nothing i just hope x factor advanced doesnt fall into this category. Was thinking of stacking it with a test booster but will prb just try it on its own as at 23 i'm not too sure whether a test booster will have any significant effect on me and dont want to waste money.

Thursday Legs 9/2/12

Squat 40x10 60x5 95x4 90x5 90x5
Calf Raise 100x12/8/8
Leg Press 100/12/12/10

Quick session i decided to leave out the triceps to see if it helps my bench tomorrow when i train chest.
Thats the first time i have squated as high as 95kg and i have to say that my form was not too good i was leaning forward quite alot, might go back down to 90kg and go for reps until i can move the weight up.

Some fella was using the calf raise machine before i got to it but he was doing it facing the wrong way lol with his feet on the ground instead of the platform he bent his knees and hoisted it up using his back like some sort of messed up squat.  People were standing laughing at him being the gentleman  that i am    i showed him what it was used for and how to do it. He then, with his ego damaged tried to use too much weight could barley move it and then proclaimed elegantly "fuck that" and walked out, Made my day LLF  :

Good effort with the 95's mate always worth a shoot - try them again next week and now you know you can handle the weight you can concentrate more on the tech.

Right i now hav 400 caps of xfactor advanced(long story), does any1 know if you can continue taking them the whole way to the end or would it be better doing 50days then a break, then another 50 days?