GBLynden

I will post my journal here too.

1quick1

subbed

GBLynden

It's probably very appropriate from me to go into complete detail in here to provide insight into the how's and why's of my training log. It wouldn't make sense otherwise. I am also sure that most people are getting sick of reading about my medical history in the other sections.

- I hurt my back when I was 15-16 doing deadlifts. I kept working out and a few months later I began having big time shoulder problems (mistake #1).

- A few years later in 96', I was in a rear end accident and fucked up my neck. The guy didn't mean to and I felt bad for him, so I didn't have money to go to the doctor to get it checked out (mistake #2).

- I lost my voice and was willing to do anything to fix it. I went to 10 different specialists to try to tell me why my voice had vanished and not a one could tell me a damn thing. I had a hiatal hernia from the deadlifts, so I had a surgery to repair it (mistake #3 and you can see some of the scars on my belly in my contest entry pics).

- I had a collision in college playing softball or football (I can't remember which) and I smashed my right upper quad in the process. My PT and doctor both call it a tear because it literally tore my quad leaving a divot in my upper right quad (mistake #4).

- Doing deadlifts (only 135 for reps) again in college and I experienced a weird tightness in my right hamstring and I had that same feeling off and on ever since. More on that in a minute (mistake #5)

- Had car accident in September of 2006 that blew out my neck capsule and my lowerback (mistake #6).

- After laying around for a month doing nothing and barely making it to work and back, I decided to start running (I had never done this before) and I began training for a four-mile run (Jungle Bell Run) and I ran it on CONCRETE in 36:10 (mistake #7).

- After my right knee was completely torn up (not literally) from running on concrete with my back out, I decided it was time to go back to something I knew. Back to the gym and I quickly pulled my right bicep, damaged my right tricep and lat, and pulled my right hamstring within a few days (mistakes #8).

After all of this I started to get smarter. I with and got physical therapy on my arm and hamstring doing that for about six weeks (the typical time frame for that). The difference was that my bicep still killed and so did everything else. The only thing I got out of it was learning how to use a theraband really well

Not long after that I decided I need a professional massage. My neck and back, as well as my right hamstring were tight as a two year old, so I was going to treat myself on my birthday. Well it was one fucked up experience. When it started, she comment on how tight my back was. I thinking that was a good thing since I worked hard to build steel back there. Sadly, that wasn't the case, but I will get to that in a minute. When she got to my neck she just stopped and became silent. I asked why she stopped and she said, "Your neck is out". I said, "Well, can you get it back in?" So she gently tried and lit my neck on fire and sent one of the most fucked up feelings I have ever felt up and down my belly. When it was over I went to pay and tipped her. She didn't accept the tip. I didn't realize until I got into my car why. My eyes were all kinds of fucked up looking because her fucking with my neck put my body into shock.

For the next week my neck was KILLING me and I was trying to ignore it, but deep down I knew how fucked up my body was from the accident. Then one afternoon at work I started calling Chiropractors that were close by. I got ahold of one of them and talked him into seeing me that night. He checked me out and told me my neck wasn't broken, but that it was pretty fucked up and that we wouldn't know how fucked up it was until we took some X-rays (there wasn't time that night since he was shoehorning me it as it was).

So the X-rays come back and I couldn't believe what I saw. It all makes perfect sense in hindsight, but I was in disbelief at the time. My C3-C7 were fucked up! So I started getting adjustments and I quickly realized why most people talk shit about Chiro's. This guy was great about helping me realize the extent of my injuries, but his treatments sucked ass.

I was referred by a friend to see this Doctor that does a lot of exotic "Alternative" stuff. The first night I went to see him (April of 2006) my life changed for the better. He taught me a lot of things that night, but most importantly he taught me how to align my spine myself and he shows me what I can and cannot do. That leads me into your questions.

These days nothing really hurts as long I don't overdo it and if my pelvis is balanced (my back is not out). My joints are good (even my shoulders), except my hips/lowerback area, right tricep/bicep, and neck can be pretty touchy if I am not careful. Those are the areas that are going to keep me from making amazing gains limiting me to just making good gains.

That took a long time to lay out, so I hope that answers all of your questions and more.

GBLynden

7/09/08

Chest and Back

Warm-up:

Elliptical for 5 minutes to warm-up.

Pump and Puff Show:

Neutral Grip Pull-Downs X Barbell Press
1x12 with 45 X 1x12 with 37
1x13 with 45 X 1x13 with 57

Stirrup Bar Low Pulley Rows X Incline Dumbbell Press
1x12 with 45 X 1x15 with 20's
1x12 with 55 X 1x15 with 30's (PAPR on the rows)
1x15 with 55 X 1x13 with 30's

Neutral Grip Pull-Downs X Slight Incline Barbell Press
1x13 with 55 X 1x 13 with 77
1x13 with 65 X 1x 14 with 87

Wide Grip Pull-Downs X Slight Incline Barbell Press
1x14 with 45 X 1x 14 with 87

Wide Grip Pull-Downs X Incline Dumbbell Flies
1x14 with 45 X 1x 14 with 12's
1x14 with 45 X 1x 12 with 12's

GBLynden

7/10/08

I ran at the track tonight, the mile in 9:03. I forgot to wear my running shoes, so it was slower than last time. I ran it in 8:53 a week earlier.

GBLynden

I ran at the track tonight, the mile in 9:00. I forgot to wear my running shoes (again), so it was slower than I had hoped it would be this time.

Striker

good luck with the bodybuilding gb!

GBLynden

Thanks bro!

GBLynden

Chest and Back

Warm-up:

Elliptical for 5 minutes to warm-up.

Pump and Puff Show:

Neutral Grip Pull-Downs X Barbell Press
1x12 with 45 X 1x12 with 37
1x13 with 45 X 1x13 with 57

34" Pro-Bar Pull-Downs X Decline Barbell Press
1x15 with 45 X 1x13 with 57
1x14 with 55 X 1x13 with 77
1x13 with 55 X 1x12 with 87

Stirrup Bar Low Pulley Rows X Slight Incline Barbell Press
1x12 with 45 X 1x12 with 87
1x12 with 45 X 1x12 with 97
1x12 with 50 X 1x12 with 97

24" Pro-Bar Pull-Downs X Incline Dumbbell Flies
1x15 with 50 X 1x 15 with 12's
1x15 with 60 X 1x 12 with 15's

GBLynden

I tried something a little different tonight for legs and it was a brutal workout.

400m to warm-up (jog)
200m sprint 35 seconds
200m sprint 39 seconds
200m sprint 42 seconds

Two laps of walking to cool down. It doesn't sound like much, but I hadn't run all out like that in well over three years and it felt great! I am really starting to get sore right now though. Very sore!

GBLynden

Shoulders and Abs

Warm-up:

Elliptical for 5 minutes to warm-up.

Pump and Puff Show:

Bent Over Lateral Raises (palms down) X Front Arm Raises (palms in)
1x12 with 5's X 1x12 with 5's
1x12 with 5's X 1x16 with 5's
1x12 with 8's X 1x12 with 8's

Bent Over Lateral Raises (palms in) X Front Arm Raises (palms down)
1x12 with 8's X 1x12 with 8's
1x14 with 8's X 1x12 with 8's
1x16 with 8's X 1x10 with 12's

Dumbbell Military Press
1x12 with 15's
1x14 with 20's
1x15 with 20's

Lateral Raises (palms down)
1x12 with 5's
1x12 with 5's
1x12 with 5's

Front Arm Raises (palms in)
1x14 with 8's
1x14 with 8's

Shrugs
1x20 with 20's
1x20 with 25's

Crunches on Ball
2x30 (big burn!)

GBLynden

Cardio & Forearms & Calves

Warm-up:

Elliptical for 15 minutes to warm-up.

Churn and Burn Show:

Wrist Curls:
4x2 with 12.5lbs

Toes Raises:
1x30 with BW only
4x20 with 20's
1x30 with BW only

1quick1

What's up man. How's the lifts going.