Those bent over rows are freeweight barbell rows??? If so my mind is having
comprehension issues. That's a massive, massive weight IMHO. Are you a genetic
back monster that looks like an aircraft carrier?

Loco,

Thanks. Yes, those are free weight rows. I think one just gets stronger on them as one gets volume via improved technique and balance as much as from increased strength.

4/16/2012

• Light stretching and mobility work
• Bent over rows: 45 X 10, 135 X 10

Note:

• I pulled a lower back muscle again. I guess I needed one more week off.
• It's been a terrible past month or so in the gym.

4/19/2012

• Light stretching and mobility work
• Horizontal pull-up: BW (feet on stability ball) X 15, BW X 12, BW X 10
• Hammer strength low row: 98 X 10, 188 X 8, 238 X 8
• Conditioning training: 0:34:58 elliptical training, for 400 kcal

Notes:

• My back was sore but not terribly trashed. Leaving as soon it happened last training session -- and taking off the next two days -- was the right decision long-term.
• I stuck to back exercises with lower back support this session. I also avoided pressing in planes likely to aggravate my left shoulder issue. I'm pretty much hating this, but will get through it!

4/22/2012

• Stretching and mobility work
• Hack squat machine: 90 X 4
• Leg extension: 4 sets
• Leg press: 4 sets
• Conditioning training: 30 min elliptical training, for 355 kcal

Notes:

• My back was a bit sore on the hack squat machine.

Sorry to see the injuries

Have you been rolling your pecs and upper back? That should help the shoulder joint.

Thanks! I appreciate that.

I have, but it's internal.

I think I overdid the stretching and wound up with an overuse problem. I laid off it a bit and it's coming around now.

4/23/2012 - 5/25/2012

• Stretching and mobility work
• Resistance and cardio training on a regular schedule
• Nothing particularly noteworthy...with the back and shoulder issues, I used care in the training. I did resume squatting and bent-over rows with medium weights.

Yes, they are freeweight rows...thanks!

5/26/2012

• Stretching and mobility work
• Bent-over row: 45 X 7, 135 X 10, 185 X 10, 225 X 7
• Smith machine bench press: 25 X 10, 115 X 10, 165 X 10, 205 X 6
• Smith machine close grip bench press: 25 X 10, 115 X 10 X 3
• Hammer strength low pulley: 1 plate X 10, 2 plates X 10, 3 plates X 10
• Back extension: BW X 10

Notes:

• My lower back is most of the way back, so I'm getting in some bent over rows again. I plan to increase weight gradually.
• My left shoulder bursitis is calming down.
• I wanted to bench on something more stable to help with the shoulder. I bench in a straight up-and-down motion already, from back in my powerlifting days (no J-hooks for me). Wanting these attributes, I found the Smith machine to be a surprisingly functional tool. While I definitely don't recommend it, for me personally it's a good temporary way to keep my shoulder calm and pain-free (not having to balance the bar -- typically a negative aspect of a Smith -- is good here).
• I did learn something. When benching on a Smith, half the people look at you like, "doesn't he know only noobs bench on the Smith?" The other half looked at me like, "how many sets does he have left?"

When I saw the smith machine work I figured you were at some hotel gym that didnt have a regular bench or something

The bursitis flare-up was quite painful. It caused weakness as well. It was uncomfortable at the top third of the bench, and even when squatting (due to the weight of the loaded bar pressing on the shoulder).

Once the majority of the flare-up had subsided, I was pleasantly surprised to find that I could use a Hammer Strength bench press machine without any pain. Seeing this to be the case, I figured the same would probably be true of the Smith. Fortunately, it was.

Much has been written about problems with the Smith. In my personal observations, there are definitely problems with it. The main one is the forced groove. I lift straight up-and-down, as I mentioned, so that's fine for me. For others, I think that would make the Smith a terrible option. It's hard to learn the straight-line groove technique and I don't think it can be learned on a Smith, so I think that takes out most typical commercial gym lifters.

So, I still believe the Smith machine bench is a bad option for most lifters. I may be one of a lucky few who happens to fit the odd constraints of the device, so lucky me, I guess. I can press while waiting on my shoulder to recover fully. I guess anyone else with a Dave Tate-style lift could probably use it for some stuff (rehab, etc.)

6/27/2012

• Stretching and mobility work
• Squats: 45 X 7, 135 X 7, 185 X 7 X 2
• Good morning: 45 X 10, 95 X 10 X 2
• Ab wheel: BW X 10 X 3

Notes:

• Everything felt fine. I'm ramping up.

Speaking of Dave Tate, here's a video of him doing some specialty training on the Smith. IMO anyone reading should keep in mind that he'd follow the same groove without the machine's guidance.

so why use the machine?