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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Aug 14, 2012 9:20 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Upper (exercises with an * are supersetted with scap push up megaset)

Dumbell Row

32k x 8
36k x 8
40k x 8
36k x 8
32k x 8

not much to report here

Ys*

5k x 12
7.5k x 12
5k x 12

PTR*

5k x 12
7.5k x 12
5k x 12

Bob Ys/Serratus Punch

1 x 10/4 x 12
1 x 10/5 x 12
1 x 10/6 x 12

Bob Ys are just prone Ys done standing with a cable. Bit heavier on the serratus punch. Surprisingly hard on the core these exercises.

And we're done. Shoulder is starting to feel a tiny bit better. Soft tissue work with the lacrosse ball on my rhomboids is still agony though. I think I'll go get some ART done soon.


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 Post subject: Re: Bob's back rehab log
PostPosted: Sun Aug 19, 2012 5:18 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Have trained a couple of times this weekend but haven't logged them. Business as usual tomorrow


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Aug 21, 2012 10:55 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
upper, yes that's right, upper. Not back.

Dumbells Rows/Flyes + Press superset

32k x 12/10k x 20 + 10
36k x 10/12.5k x 20 + 10
40k x 8/15k x 20 + 10
36k x 10/12.5k x 20 + 10
32k x 12/10k x 20 + 10

so you'll notice now that I am training chest again. However, in order to keep the loads light, each set of dumbbell presses is preceded immediately by a set of 20 reps of flyes. This allows for a really good burn in the chest without the loading ever getting too much for my shoulder. I'm so smart! And I can train my chest again! Yeah! Man I am going to be sore tomorrow...

Pulldown/Lateral Raise

5 x 15/5k x 20
6 x 12/7.5k x 12
7 x 10/5k x 20

would've been more reps on the 7.5k lateral raises but I noticed halfway through the set that one of the dumbbells I was holding was 10k. Oops. Lateral raises don't seem to be bothering my shoulder in the least. Will keep increasing weight as opposed to reps.

Triceps Pushdown/Hammer Curl

2 x 10/10k x 10
3 x 8/12.5k x 8
2 x 10/10k x 10

still doing pushdowns unilaterally, allows for greater ROM. Hammer curl is done across the body to minimise English.

PJRs/Curls

20k x 10/20k x 6
25k x 8/25k x 6
20k x 10/20k x 6

don't know what the bar weighs so I'm not counting it. These are really hard after you've done the other exercises.

Rear Delt Flyes/Band Trap Raises

7.5k x 20/15
10k x 15/15
7.5k x 20/15

band trap raises are my new favourite thing ever.

And we're done. Shoulder feels GREAT, thanks in no small part I believe to the addition of the band trap raises into my warm up, and doing about a zillion reps of those every night. I will continue to do those every night for another month or so, and include them in my warm up forever.

I'm very happy with how today went. This routine will be my go-to upper routine for the foreseeable future.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Aug 23, 2012 11:26 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
short n sweet legs routine

Lying Leg Curls

5 x 12
6 x 12
7 x 12
8 x 12

this was hard. Still, a little heavier, sets of 8 next time. Making good progress on these considering I'm only doing them to pre-exhaust my hammies

Box Front Squat

40k x 12
50k x 12
60k x 12
50k x 10
40k x 12

thought I was going to die during the 12 at 60k. Still, it's a PR and I'm happy enough. I think my time is better spent doing high volume squats as opposed to trying to increase my 1RM so I'm just going to do high reps from now on. I get much better growth in my legs from sets over 10.

And that was it. Didn't have a lot of time today for a number of reasons. Also, I woke up today weighing 4lbs less than yesterday! I was VERY dehydrated and that was very apparent in my workout, so after the squats I just called it a day. Considering how well I did on the squats I still consider it a productive workout.

Upper tomorrow, interested to see how my shoulder holds up...


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Aug 24, 2012 12:41 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
upper

dumbell row/fly+press

25k x 15/10k x 20 + 10
27.5k x 15/15k x 20 + 10
30k x 15/17.5k x 15 + 10

called it a day after the third set. The burn in my chest was SO INTENSE I was struggling to speak. My chest is really detrained, which sucks in terms of lactic acid threshold but should mean I get a pretty good training effect now I've started training it again.

Pulldown/Lateral Raise

5 x 15/5k x 20
6 x 12/7.5k x 15
7 x 12/5k x 20

heavier on the pulldown next time, more reps on the 7.5k lateral raises

Pushdown/Hammer Curls

2 x 12/10k x 10
3 x 10/12.5k x 8
2 x 12/10k x 10

PJRs/Reverse Curls

20k x 8/20k x 12
25k x 8/20k x 12
20k x 12/20k x 12

PJR numbers are lower than they used to be seeing as I do the pushdowns first. Don't get any elbow pain this way so something must be working. For the next few months I'm really going to focus on my arms, they lag behind the rest of my body something awful.

Rear Delt Fly/Band Trap Raises

7.5k x 20/15
10k x 20/20
7.5k x 20/20

nothing much to report here. Will try for more reps on the rear delt fly next time.

And we're done. Shoulder felt good today so I think I've cracked it. I'm still doing millions of reps on band trap raises every day.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Sep 21, 2012 11:07 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
upper body is pretty much back to full strength so I'll start logging again next week


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Oct 04, 2012 3:26 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
ok, I realise my log has been a bit empty for the last month or so, I've started training in between classes. The hidden cost of this is that instead of rushing home to update my log, I'm dicking around at uni. Also, since proposing to my girlfriend the two of us have been joined at the hip, which means I spend a lot less time online = less logging.

However, because I know Phil cannot survive without knowing how my training is going, I shall try and get this up and running again. So...

Legs

Leg Curls

35 x 12
45 x 12
55 x 12

still doing the pre-exhausting the hammies thing

Front Squat

40k x 10
50k x 10
60k x 8
70k x 8

the 70k for 8 is a post-injury PR. Feels good to be able to train this with a bit of consistency again. It was actually really hurting my knees on Monday, but I've found a much wider stance, turning my feet out more and REALLY pushing my knees apart (it feels like I'm doing the splits) fixes that. So although I'm getting stronger every session, I'm still fine-tuning my form. Think I've almost got it though

Leg Extensions

3 set of 20, only going down a little and squeezing the top of the rep. Trying to bring out the VMO.

Single Leg Press

3 sets of 20

done. Happy about the front squats. Will train upper tomorrow.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Oct 05, 2012 9:23 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
upper

Incline Dumbell Press/Rows

26k x 12/22k x 12
32k x 12/30k x 12
36k x 12/32k x 12

have dropped the weight right down on my rows again as I know deep in my heart I was jerking the weight up. Have lowered it to get a more controlled rep. Think the 36s for 12 is a PR so I am going to go up to the 38s, sets of 8 next week.

Flyes/rear delt flyes

18k x 20/10k x 20
20k x 20/12k x 20
22k x 20/10k x 20

just pumping up the chest. I'm considering switching to rear delt rows as the flyes are bothering my shoulder a little...

Weird Pulldown thing/Lateral Raise

20k x 12/6k x 20
22k x 12/8k x 15
24k x 12/10k x 12

my new gym has a really weird pull down thing that I LOVE. Never felt a contraction in my lats like it. It's kinda like a cross between a cable station and a pulldown. You grip it extra wide (really, really wide) and pull diagonally in towards yourself.

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 12/12k x 8
7.5k x 12/10k x 10

people laugh at the tiny weights I use for the pushdowns but considering I use 10x the ROM everyone else does they can go to hell. Curls haven't gotten any stronger since forever.

PJRs/reverse curls

20k x 12/10k x 12
30k x 10/15k x 12
20k x 12/10k x 12

dunno what the bar weighs so I don't count it. Accidentally put 5s on instead of 2.5s for my second set of PJRs and almost fell off the bench. Powered through though.

dicked around for a while doing shoulder health stuff waiting for the mrs to finish.

Done. Not a bad workout. Happy about pretty much every lift.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Oct 08, 2012 1:30 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
legs

LEg Curls

45 x 12
55 x 12
65 x 12

pre-exhasutin'

Front Squat

40k x 10
60k x 8
70k x 5
80k x 5

the 80k for 5 felt good, so I'll try for sets of 8 across the board next time

Leg Extension

3 x 20

trying to bring up the VMO still

Leg Press

17.5k x 20
22.5k x 20
17.5k x 20

high reps, getting ma pump on

pallofs

10k x 20s
12.5k x 20s
15k x 20s

felt strong on these today

and we're done. Not a bad workout


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Oct 11, 2012 12:32 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
upper

Incline Dumbell Press/Row

30k x 8/22k x 10
36k x 8/26k x 10
40k x 6/30k x 10

almsot killed myself trying to get the 40k bells into position, some guy had to rescue me. It's just too dangerous. Going to switch to flat pressing and incline flyes from now on.

Incline Flyes/Rear Delt Flyes

18k x 20/10k x 20
20k x 15/12k x 20
18k x 20/10k x 20

sets of 25 on the RDF next time

Weird Pulldown/Lateral Raise

20k x 12/6k x 20
22k x 12/8k x 15
24k x 12/10k x 15

should probably point out that on the weird pulldown thing it's 24k each hand... Bit heavier on both of these next time.

Pushdowns/Hammers

2.5k x 20/10k x 8
5k x 15/12k x 8
7.5k x 12/10k x 8

why don't my arms ever get stronger?

PJRs/Curls

20k x 12/20k x 8
25k x 12/25k x 8
20k x 12/20k x 8

not much to report here

And we're done. Annoyed about the 40k press, if I hadn't struggled so much to get them into position I reckon I'd have had 2 more reps easy. Dang. Will press the $h1t out of those 40s on a flat bench on Saturday.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Oct 12, 2012 11:31 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
leggies

Leg Curls

45k x 12
55k x 12
65k x 12

pre-exhausting me hams

Front Squat

40k x 8
60k x 8
80k x 8
90k x 5

the 80k for 8 felt good so I decided to push the boat out a bit. Making good progress on the front squats of late

Leg Extension

40k x 20
45k x 20
40k x 20

heavier next time

Single Leg Press

30k x 20
40k x 20
30k x 20

heavier on these next time too

Pallofs

10k x 20
12.5k x 20
15k x 20

I'll hold these for longer next time

And we're done. Happy with this workout, front squats especially


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 Post subject: Re: Bob's back rehab log
PostPosted: Sun Oct 14, 2012 7:06 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
trained upper yesterday, shall try to remember...

Dumbell Press/Row

30k x 10/26k x 10
34k x 10/30k x 10
38k x 12/32k x 10

considered attempting the 40s but after the farce on Thursday decided not to. Pressed the 38s like a champ though so I'll give them a go on Tuesday. Doing my pressing flat now.

Incline Flyes/RDF

18k x 20/10k x 25
20k x 20/12k x 25
18k x 20/10k x 25

bit heavier on the flyes next time. Chasing reps on the RDFs as opposed to more weight. Definitely think I made the right decision switching from incline pressing/flat flying to flat pressing/incline flying

Neutral Grip Pulldown/Laterals

50k x 12/10k x 12
55k x 12/12k x 10
60k x 12/10k x 12

really controlled the reps on the pulldown. Going to try and get much higher reps on the laterals in coming weeks.

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 15/12k x 8
7.5k x 12/10k x 10

arms just don't ever get stronger

PJRs/Curls

20k x 12/20k x 10
25k x 12/25k x 8
20k x 12/20k x 10

elbows were hurting on these. Might not do any triceps work next week so they get a chance to chill, or I might just drop the PJRs for a week. I'll see how I feel on Tuesday when it's time to train them again.

and we're done. Happy enough with my performance on pretty much every lift.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Oct 15, 2012 11:17 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Legs

Hamstring Curls

45k x 12
55k x 10
65k x 8
75k x 6
85k x 4

should probably stick to lower weights and higher reps for pre-exhausting purposes...

Front Squats

40k x 8
60k x 8
80k x 8
90k x 5
40k x 20

equalled what I did last time but it was MUCH harder today, don't know why. Very close to failing on the last rep at 90. Hmmm. Knees were hurting a bit today too, especially so during the widowmaker (think that might have been to do with form going to hell when the reps got too high...). Think I might drop the weight down a bit on Thursday and hit really high reps, say 12-15.

Leg Press

30k x 20
40k x 20
50k x 20
60k x 20

pushed the boat out a bit on this today. Was really starting to hate life by the end!

Swiss Ball Jacknives

3 x 15

hadn't done these for a while and I really struggled.

And we're done. Not the best workout I've ever had but it was ok. Annoyed about the knee issues during the squats. Will see how it feels on Thursday. Still finding my form with the squats, and I think I have to warm up a bit more.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Oct 16, 2012 10:45 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
uppa

dumbell press/row

26k x 10/20k x 10
32k x 8/26k x 10
36k x 8/30k x 10
40k x 12/34k x 10

pressed those 40s like a champ today, not sure what to do now as the next weight up is 44 and that'll be too heavy...

incline flyes/RDF

18k x 20/10k x 25
20k x 20/12k x 25
22k x 20/10k x 25

pumpin up, pumpin iron

Weird Pulldown/Laterals

22k x 12/10k x 15
24k x 12/12k x 12
26k x 12/10k x 15

not bad performance on these

Pushdowns/Hammers

2.5k x 20/10k x 8
5k x 15/12k x 8
7.5k x 12/10k x 10

elbows were hurtin

and we're done. I am feeling REALLY beat up lately so I think my next sessions on Thursday/Friday are going to be very high volume, with no isolation work for arms to give my elbows a chance to chill. High reps for squats too for the sake on my knees. Hopefully that'll have me back on form by next week.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Oct 16, 2012 2:18 pm 
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Joined: Fri Oct 14, 2011 2:40 pm
Posts: 409
Location: Finland
Hows the shoulder fairing? Has any particular exercise helped or made it worse? (no need to mention bench) :smile:


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