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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Dec 05, 2011 5:17 pm 
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Deific Wizard of Sagacity
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jeez, you know you've been slacking when you can't find your log because it's so far down the list...

Upper body (note: I'm not training a bodypart split anymore)

Bench 5/3/1

65 x 5
75 x 5
85 x 8

shoulder's been hurting the last little while (I'll go into more detail about that later) but felt ok during these so that's good.

incline dumbell press/rear delt row

20 x 12/15 x 12
22.5 x 12/17.5 x 12
25 x 12/20 x 12
27.5 x 12/22.5 x 12
30 x 12/25 x 12

I am SO weak at these two exercises, although it's been a very long time since I included either of them in my program. I remember last time I did an incline press I couldn't even get the 30s into position, so it must've been a very long time ago... Rear delt rows are hard too.

PJR pullover/face pulls

just 2 sets of these, was running out of time.

Dumbell run the rack/External rotations

nothing to report here either really.

Done. My shoulder's been pretty sore this last while, but didn't want to go another week without pressing this close to xmas. I'll be out of the gym for like 2 weeks over the festive season so that should give everything time to heal. I warmed up for ages tonight and it felt ok. Bit tender now but some soft tissue work'll hopefully take care of that. I'll train upper body again Wednesday and just train back.

Possibly getting a session with KPj on Saturday, need to confirm but if it happens that'll be benching and squatting.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Dec 06, 2011 4:24 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

front squats

30k x 5
40k x 5
50k x 5
60k x 5
70k x 5

strength's slowly returning...

Hip Thrusts

60k x 6
80k x 6
100k x 6
110 x 6

happy about that. I've actually done this before but my form was terrible and hurt my back loads. Tonight the reps were good, controlled reps without hyperextending my back so I'm pretty chuffed with that. Will try for 115k next week.

GHRs

4, 4, 3

if anything, I am getting worse at these. I actually think it's because I am knackered after the squats and hip thrusts in a way I never was after the DBSS. Meh.

BB Rollouts on step

15, 12

only had the energy for 2 sets, and only 12 reps on the 2nd set. Energy took a bit of a dive. I guess that's what happens when your pre-workout nutrition is two Big Macs...

Not a bad workout, the hip thrusts were damn strong feeling, and my knees felt a bit better on the squats. Not really too happy about the GHR situation, might start doing single leg swiss ball curls between sets of rollouts. If my back doesn't hurt tomorrow, and I don't think it will, I'll be a happy man.


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Dec 07, 2011 12:11 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Upper body, just trained back so my shoulder could recover a bit.

Chins (neutral)

8
9
10
9
8

really struggled with these today. Haven't done them for a couple of weeks and chins for me definitely seem a lot more "use it or lose it" than other exercises.

rear delt fly

7.5k x 15
10k x 12
12.5k x 10
10k x 12
7.5k x 15

really struggled with the 12.5 dumbells today, so although I technically hit my target reps, I am not going to try and increase this next week, just equal it.

Lat Blast

9 x 10
10 x 10
11 x 10

will try for 12 reps next time. Struggled like hell with this today, but, like the chins, it's been a couple of weeks since I did it last so I think it was to be expected.

Concentration Curls/ External Rotations

12.5k x 10/5k x 10
15k x 8/5k x 10
17.5k x 6/5k x 10

Band Pull aparts/Band external rotations

20/10
20/10
20

did these external rotations on the horizontal axis (dumbells done on the vertical). Just did these for a bit more upper back volume, plus a couple of my mates came in the gym so I wanted to stick around for a little while and talk to them.

Pretty happy with today's workout. Really did not want to go to the gym, and didn't really feel great when I was there, but I hit my target reps on everything so I can't complain. Shoulder feels ok, could probably done some chest work but I didn't see any point in forcing it.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Dec 12, 2011 7:00 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Front Squats

30k x 5
40k x 5
50k x 5
60k x 5
70k x 5

will go up to 75k next time. Friday probably. Trying to push my knees apart more when I do these, widened my stance a bit too.

Hip Thrusts

60k x 6
80k x 6
100k x 6
120k x 6

been feeling pretty damn strong on these of late. 3 plates is tantalisingly close.

GHR

3 x 3

I still suck at these. I just don't seem to improve on these at all. What gives? I get stronger at everything else but not these.

BB Rollouts on Step/Unilateral Swiss Ball Leg Curls

3 x 15/3 x 8

I'm the king of the rollout! Added those swiss ball curls as a way of compensating for how $h1t I am at GHRs. When I get up to sets of 12 or so I'll switch to machine leg curls

Done. Getting stronger all the time. Front squats are feeling good and the hip thrusts are going well too. Might even try a standing rollout soon!


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Dec 13, 2011 3:54 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

didn't bench today seeing as I did it with Kenny on Say. Will do the the heavy week of this 5/3/1 cycle next week then that's it for 2011

Dumbell Bench/Rear Delt Row

30k x 10/12.5k x 12
34k x 10/15k x 12
36k x 10/17.5k x 12

don't know why I missed out the 32s but I did for some reason... Concentrating on keeping an arch in my back on the rows so dropped my weight down a bit. Totally changes the feel of the exercise.

Low Incline Cable Fly/Rear Delt Row

4 x 12/20k x 12
5 x 12/17.5k x 12
6 x 12/15k x 12

there's no 38k bells in my gym, so you have to go straight to the 40k dumbells. Don't think I'm quite there yet so I switched to cable flies and just did more rear delt rows. I think the 6th plate on the cable flyes for 12 is a PR but I can't be arsed checking.

PJR Pullover/Lateral Raise

20k x 20/5k x 20
25k x 12/7.5k x 15
20k x 15/5k x 15

I assume the EZ curl bar weighs 10k. Started using it because it feels a little easier on the elbows. I'm going to stick to high reps for the PJRs from now on, and only do them once a week for the sake of my elbows. Lateral raises burned like fire after all the rear delt rows.

Reverse Curl/Band Pull Aparts

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

reverse curl because my wrists have been bothering me a little, and band pull aparts just for a bit more upper back. Can never have too much upper back.

And that was that. Not a bad workout. I think a few months of those rear delt rows'll make a huge difference to my shoulders. I firmly believe that shoulders make the physique. Shoulder didn't seem to mind pressing or the lateral raises tonight which makes me happy. When I train upper body again later in the week I am just going to do press ups for chest work.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Dec 15, 2011 3:51 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Front Squat

35k x 5
45k x 5
55k x 5
65k x 5
75k x 3

A little disappointed to be honest, wanted it for 5 but I knew from my warm ups that it wasn't happening.

HIp Thrusts

60k x 4
80k x 4
100k x 4
120k x 4
140k x 4

Boom! Three plates for 4, not too shabby, not too shabby at all.

GHR

3 x 3

I'm getting worse at these, not better! I've decided it's the hip thrusts that're doing it. I'm too fatigued. My solution: do hip thrusts one day and GHRs the other.

Rollouts on step/Leg Curl

3 x 15/3 sets of something on the leg curl machine.

Did leg curls as a way of compensating for my $h1t GHRs

And that was that. I have decided my leg routine needs a bit of an overhaul, and in fact, so does everything really. I'll post up a revised workout for 2012 shortly


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Dec 15, 2011 3:56 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Here she is, my awesome new routine for 2012

Upper Body A

Bench 5/3/1
Incline DB Bench/Rear Delt Row
Lat Blast/Lateral Delts
Biceps/Triceps

Lower Body A

Front Squats (high reps)
Hip Thrusts (Low reps)
Rollouts/Leg Curls
Calves

Upper Body B

Incline Bench/Chins
Triceps/Lateral Raise
Awesome Delt Complex!!!!!!
Rear Delts/Biceps

Lower Body B

DBSS (high reps)
GHRs (low reps, loads of sets)
Rollouts/Leg Curls
Calves


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Dec 16, 2011 4:56 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

incline bench/chins

60k x 12/8
70k x 10/8
80k x 8/8
70k x 8/8
60k x 12/8

chins are harder on the chins thing downstairs where the incline bench is. Also much harder because you're knackered from the benching, but no matter. I will adapt, overcome.

Lat Blast/Lateral Raise

9 x 12/5k x 20
10 x 12/7.5k x 15
12 x 10/5k x 20

just didn't have 12 in me on the 12th plate. High rep lateral raises are the best thing ever. Pumps the shoulders right up and doesn't seem to bother my shoulder joint at all. I am VERY strict with form.

Fat Grip Reverse BB Curls

20k x 8
25k x 6
20k x 8

wow. This was MUCH harder than anticipated. Going to do good things for my forearms though.

And that was that. Think this will most likely be my last workout of 2011. The next 3 weeks are all about drinking, dancing and general merry making.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Dec 30, 2011 12:44 pm 
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managed to get a workout in, surprised at myself considering how unhealthy I usually am over xmas. Trained in a gym called "The Forge" in Inverness. A proper hardcore, bodybuilding gym with blood and sawdust on the floor. Pretty cool place. Was going to do my legs but my back was kinda sore so just did upper body. May go back next week and do some squats. They even have a GHR which is pretty cool. Anyway...

Incline Bench/Pull Ups

60k x 8/5
70k x 8/5
80k x 6/5
90k x 3/5

I think that 90k for 3 on the incline might actually be a PR! Could be wrong though. Should probably have done sets of 6 for the pull ups. My excuse is that not only have I not done proper pull ups in months, I have been drinking and smoking loads of late, and living off one tiny meal a day...

Dumbell Bench/Row

30k x 8 x 3/15k x 15 x 3

not entirely sure the dumbells definitely weighed 30k. Felt a little heavy to be honest. Doing my rows "KPj" style now, which is really just another way of saying "properly". Really concentrating on keeping proper back position totally changes the feel of the exercise. Can only be a good thing.

Lateral Raise/Concentration Curl

5k x 20/12.5k x 8
7k x 15/15k x 6
8k x 12/12.5k x 8

just a bit of bodybuilder work. Can never have too much lateral delt or bi's.

Done. Not exactly the greatest workout of all time but glad I did it. Feels good to do something healthy. I may get another chance to train at the crazy gym again before I go back to Glasgow. If I do I think I'd better do some legs...


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Jan 05, 2012 4:12 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
trained legs for the first time in forever today. Didn't go too well...

Front Squats

worked up to 60k x 5 then my bloody back went! Hurts like hell. Doesn't feel like it did when I buggered it last year, so hopefully it's just hurt and not injured. Better safe than sorry - I'm back on the DBSS as of next workout. Dang.

GHR

5 x 3

my new idea for this year is to do hip thrusts one workout, GHRs the other. Going to increase the number of sets I do but not worry about going over 3 reps.

Rollouts

3 x 8

just a gentle rollout session, going to slowly build back up to my badass sets of 15 on a step that I was doing pre-xmas.

Not particularly happy with today's workout. Had to cut it short because of my stupid back. Didn't expect to be strong but hurting my back's really annoyed me. I can't be doing with losing a few weeks now due to injury so I'm just going to do DBSS for the next couple of months and work on my flexibility/core so that hopefully when I do come back to front squatting, I can do it pain free. What a pain in the arse.

Upper body tomorrow


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Jan 06, 2012 5:32 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
back pain update: back was hella sore last night. Could hardly move. It's a bit better today but I'm thinking I might just take the next few days off training in case I aggravate it.

That said, I'm supposed to train upper body later which I might still do. Worried in case I make it worse trying to lift a dumbell into position or something. I dunno. I have a few hours yet to decide. Really angry at myself for letting myself get hurt.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Jan 06, 2012 2:03 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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Posts: 4424
back pain update: didn't go to the gym, went to Mcdonalds instead. I've got exams next week so I'll probably just take the next week off. Dang


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Jan 12, 2012 4:04 pm 
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Deific Wizard of Sagacity
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Posts: 4424
had a workout tonight, but not really worth logging, just trying to ease myself into it. Back feels fine so as of next week it's awn baby!

Will do a moderate upper body workout tomorrow


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Jan 13, 2012 3:50 pm 
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Deific Wizard of Sagacity
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Posts: 4424
did an upper body workout, just easing myself back into it

Incline Bench/Chins

60k x 8/6
70k x 8/6
80k x 8/6
70k x 8/6
60k x 8/6

pathetic. I suck. 6 chins? Rank. I know it's just because I've detrained slightly over the festive season but still. Totally sucks.

And then I did a circuit of straight arm lat pulldowns/lateral raises/fat grip reverse curls. Don't really remember what I did. I really like my fat grips.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Jan 16, 2012 4:20 pm 
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Deific Wizard of Sagacity
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Posts: 4424
upper body

Bench 5/3/1

65 x 5
75 x 5
85 x 8

fairly comfortable on the 85, this is after all my first week back flat benching so I wasn't expecting anything too crazy

incline dumbell bench/rear delt row

25k x 10/12.5k x 12
27.5k x 10/15k x 12
30k x 10/17.5k x 12
32k x 10/20k x 12
34k x 10/20k x 12

accidentally did the 20k for rows twice. Not a big deal I suppose.

Lat Blast/Lat raise

8 x 10/5k x 20
9 x 10/7.5k x 15
10 x 8/5k x 15

struggled on the lat blast. Lat raises were same as always

PJR pullover/concentration curl/external rotation

20k x 15/10k x 12/5k x 8
25k x 12/12.5k x 8/5k x 8
20k x 12/10k x 10/5k x 8

gotta work those guns.

And that was that. Still kinda getting back into the swing of things.


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