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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Jan 17, 2012 3:58 pm 
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Deific Wizard of Sagacity
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training my sexy legs

DBSS

10k x 10
12.5k x 10
15k x 10
17.5k x 10

sets of 12 next week. I hate this exercise but it really does work my legs very hard. Going to try and get the number of reps up as opposed to always trying to go up in weight. My quads only seem to grow from high reps anyway.

GHR

5 x 3

definitely think I made the right decision by splitting my legs days into a hip thrust and GHR day. Feel loads stronger on the GHR. Going to work up to 8 sets before I start adding reps. Might even think about adding weight then but it's a long way off.

Rollouts

3 x 15

going to repeat this on friday's workout then back to doing them with my knees up on a step next week. I am the king of the rollout! I think maybe a standing rollout could be in my future. Never even seen one of those before, let alone done one.

Calves (whut???)

5 sets on the leg press. Meh. My new year's resolution is to train my calves every leg workout, no excuses. I hate training my calves, they never get any bigger, but I figure it's been so long since I trained them last that I might be able to squeeze a little growth out of them. I'm just going to train the hell out my gastroc, and not bother with the soleus. I'm such a bodybuilder.


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 Post subject:
PostPosted: Thu Jan 19, 2012 4:58 pm 
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Deific Wizard of Sagacity
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upper body

Incline Press/Chins

60k x 10/7
70k x 10/6
80k x 10/6
70k x 10/6
60k x 10/6

it's really hard doing chins between sets of presses! I'm sure I'll get used to it soon but what a dip my chins numbers have taken. Quite demoralising really. Going to go a bit heavier on the incline press next week.

Killer Delt Complex

30k x 6
25k x 6
20k x 6 (yes, that is just the bar...)

wow, 30k was a million times harder than I expected! Going to pretty much do the exact same thing next time except start with the bar and work up to 30, as opposed to the dumbass way I did it this time.

SALP/rear delt fly

4 x 8/5k x 15
5 x 8/7.5k x 12
4 x 8/5k x 15

not much to report here. Little heavier on the rear delt flyes next time, more reps on the straight arm lat pulldowns. Need the pulldowns, what with my terrible chins performance.

Pushdowns/FGRC/external rotations

11 x 10/20 x 6/5k x 8
12 x 10/20 x 6/5k x 8
13 x 10/20 x 8/5k x 8

split my triceps training up with long head emphasis one day, lateral head emphasis the other. Pushdowns are a little easier on my elbows than PJRs too. Don't know where the extra strength on the last set of fat grip reverse curls came from. Will try for 3 sets of 8 next time. HIts your forearms and bi's in a really different way.

Done. Pretty happy with today's workout. Made a bit of an arse of the complex but it was my first time in a very long time so I guess it's to be expected. Hit my targets on pretty much everything else though so lots to be happy about.

Training legs tomorrow.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Jan 20, 2012 4:18 pm 
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Deific Wizard of Sagacity
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Posts: 4424
legzis. Hamstrings still hurt like hell from tuesday's workout. I persevered.

DBSS

10k x 10
12.5k x 10
15k x 10
17.5k x 10
20k x 10

can't remember what my previous best is on these. Think it's the 27.5k dumbells for 6. I dunno. I expect to surpass that pretty soon.

Hip Thrusts

60k x 6
80k x 6
100k x 6
120k x 6
140k x 6

an unexpected PR on these. I reckon by the end of the year I can get to 200k.

Rollouts from step/calves

8/blah
10/blah
12/blah

almost back to my previous rollout strength. I expect to be there by the end of next week.

Done. Not a bad workout I guess considering I was VERY close to just skipping it. PR on the hip thrusts was cool, and the DBSS was ok too.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Jan 23, 2012 4:45 pm 
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Deific Wizard of Sagacity
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Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
upper body

Bench 5/3/1

70k x 3
80k x 3
90k x 8

wow, where the hell did that come from? 8 reps on my 3+ set? I must be doing something right. Definitely a PR, I'd need to go back through my log to check how much by though. Feeling pretty good for my heavy week next week.

Dumbell Bench/Rear Delt Row

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

I think I wrote last week that I went up to 36, but that can't have been right. Oops. Elbow was bothering my a bit on the presses. Need to concentrate on having the bells wider apart, usually fixes that.

Lat Blast/Lat Raise

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

bit heavier on both next time.

Pushdowns/Concetration Curl/External Rotations

11 x 12/10k x 12/5k x 10
12 x 12/12.5k x 12/5k x 10
13 x 12/10k x 12/5k x 10

not much to report here. Did pushdowns instead of PJRs for the sake of my elbow. Will do the PJRs on thursday

Done. Very happy with my bench performance. Everything else was ok.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Jan 24, 2012 4:45 pm 
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Deific Wizard of Sagacity
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Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
legs

Leg Press

50k x 20
100k x 15
150k x 12
200k x 6
150k x 8
100k x 12
50k x 15

I have to say, I REALLY like the leg press. Feel it in a different part of my quads to the DBSS, so I think from now on I am going to leg press one day, DBSS the next. I realise folk tend to get on their high horse about the leg press, saying it's not "functional" and has no carryover to anything athletic, but I don't do anything athletic so I think I'll be ok. Plus it's fun to load something up with a zillion plates.

GHR

5 x 3

not much to report here, think they're getting a little easier though.

Calves/Rollouts

3 x 10 on the rollouts, usual nonsense on the calves. I don't know why I'm so anti-posting what I did for my calves. It must just be my passive/aggressive attitude towards training them.

And that was that. Not a bad workout I suppose. Off day tomorrow.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Jan 26, 2012 4:55 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 10/6
70k x 10/7
80k x 10/6
70k x 10/7
60k x 10/6

did the same weight and reps as l did last time on the bench. Oops. Definitely going heavier next time. Chins performance is slowly improving... My elbow was hurting a bit on the incline press which I have to say was pretty unexpected, and really annoying! Depending on how it feels after the weekend, I might take the next week off of tricep work. Hmmm. Just when my shoulder starts to improve my fv(k elbow starts acting up. Not impressed.

Killer Delt Complex

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

this is SO HARD. Unbelievably so. Totally ruins me after.

Rear Delt Flyes/Hammer Curls

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

meh. Heavier on both next time.

Straight Arm Lat Pulldown/Fat Grip Hammer Curls/External Rotations

3 x 15/5k x 12/5k x 8
4 x 12/5k x 12/5k x 8
5 x 12/5k x 12/5k x 8

not much to report really. Did hammer curls for a bit more bicep work as a means to satisfying my elbow. Using the fat grips makes it much harder.

Done. Difficult to feel positively about the workout what with the elbow issue. Time will tell.


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 Post subject: Re: Bob's back rehab log
PostPosted: Sat Jan 28, 2012 12:15 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Leg Press

50k x 20
100k x 15
150k x 12
200k x 6
150k x 8
100k x 12

I know I should've done some DBSS, but I hate them, and I love the leg press. I can't believe I've never really used it before! Definitely going to do DBSS next time I train legs though...

GHR/Hammer Curls

3/7.5k x 10
3/10k x 10
3/12.5k x 10
3/15k x 10

did the hammer curls for a bit more bicep volume. Thought it would make my elbow feel better but it actually feels worse now.

Calves/Rollouts

Calves was the usual nonsense. I did 3x15 for rollouts on the step, so I am now officially back to my pre-xmas rollout strength. I have to decide where to go now. Maybe 3x20? Or maybe standing ones. I don't know, I think I'm too strong for the rollouts on a step, but not strong enough for standing ones. Not sure what to do about this really.

Done. Should have just rested up the elbow but I didn't so now must live with the consequences. I think I'm going to drop all hammer grip stuff, see if that helps.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Jan 30, 2012 4:34 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 Press

50k x 20
100k x 20
150k x 15
200k x 8
150k x 12
100k x 15
50k x 20

I know I said I was definitely going to do DBSS today, but the gym was rammed and I couldn't get a bench, meanwhile the leg press was sitting there unused and inviting. Come hell or high water I will most definitely do DBSS next leg workout.

Also, I did about a zillion reps of band extensions and band curls between sets of leg press. Trying to cheer up my elbow.

GHR

4 x 3

felt strong as a bull on the first couple of sets, but the strength dropped off quick

Calves/Rollouts

3 x 15 on the rollouts again, calves was same old. Going to try a standing rollout next week.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Jan 31, 2012 4:56 pm 
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Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
upper body

Bench 5/3/1

75k x 5
85k x 3
95k x 5

pretty so-so performance on this really. Could have got at least another rep, possibly 2, but didn't want to take the chance with my elbow feeling a bit suspect.

bench/dumbell row

60k x 10/15k x 15
60k x 10/17.5k x 15
60k x 10/20k x 15
60k x 10/22.5k x 15
60k x 10/25k x 15

although I usually prefer to use dumbells, I used a bar for my 5x10 pressing. Did it because I figured the decreased ROM compared to dumbells would be easier on my elbow. Might use my fat grips for this next time. I am SO weak on dumbell rows now that I've changed my form to keep a good arch in my back and use perfect (ha!) form. Did slightly lower weight and higher reps again for the sake of my elbow.

Lateral Row/Lat Blast

7.5k x 12/9 x 10
10k x 10/10 x 10
7.5k x 12/11 x 10

going to keep the weight the same on the lateral raises for a while and try and get up to really high reps. Sets of 12 next time on the lat blast

rear delt flyes/FGRC

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

did rear delt flyes instead of tricep work for the sake of my elbow. I still believe the fat grip reverse curls will cure any issues I have with my elbows and wrists, although I don't know why...

Done, elbow felt a little sore but otherwise ok. Think it'll be alright by next week. Off day tomorrow, legs on Thursday.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Feb 02, 2012 4:43 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 Press

50k x 20
100k x 20
150k x 15
200k x 10

then did a drop set stripping off the 25k plates as I went, finishing up with 50k x 20.

I know I swore I'd do DBSS tonight but the gym was SO busy. Besides, I love the leg press. It's doing things for my legs that no other exercise ever has.

GHR

4 x 3

Calves/Rollouts

same as ever.

Not a bad workout, really enjoying the leg press at the mo. Haven't done hip thrusts for a while though so I'd better get back into that.


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 Post subject: Re: Bob's back rehab log
PostPosted: Sat Feb 04, 2012 2:22 pm 
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Deific Wizard of Sagacity
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Posts: 4424
upper body, didn't have time to come home and log it, and I can't really remember what I did but it was something like...

FGIP/pull ups

60k x 8/5
70k x 8/5
80k x 8/5
70k x 8/5
60k x 15/5

FGIP stands for Fat Grip Incline Press. Was harder to do, but felt better on my joints. Also felt it a bit more in my chest than I normally do. I'm doing pull ups the old fashioned way now: overhand grip, dead hang.

Killer Delt Complex

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

felt like I was going to be sick after. It's sooooo hard.

Rear Delt Fly/SALP

10k x 15/4 x 12
12.5k x 12/5 x 12
10k x 15/4 x 12

FGRC

20k x 8 x 3

was kinda running out of time at this point.

Done, should've done some external rotations but I didn't for some reason... Not a bad wee workout. Really enjoyed the incline pressing with the fat grips. Going to do all my barbell volume work with the fat gripz for pressing from now on.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Feb 06, 2012 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
Legs

leg press

50k x 20
100k x 20
150k x 15
200k x 20

and that was me done. Should've done more sets, should've done DBSS instead but meh, I made my decisions.

GHR

4 x 3

think I'm getting stronger on these but I dunno.

Calves/Rollouts

was NOT prepared for how hard a standing rollout was. I think the key is to start with a tiny ROM and get deeper and deeper.

Done. Definitely going to do DBSS and hip thrusts on thursday


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Feb 07, 2012 5:03 pm 
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Deific Wizard of Sagacity
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Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Upper Body

Bench 5/3/1

67.5 x 5
77.5 x 5
87.5 x 7

Should've been 8 but the damn spotter touched the bar. I hate that.

Bench/Rear Delt Row

65 x 10/15k x 12
65 x 10/17.5 x 12
65 x 10/20 x 12
65 x 10/22.5 x 12
65 x 10/25 x 12

think the 25k bells for 12 on the rear delt row is a PR. Going to use my fat gripz for my volume pressing next time, elbows felt a little funny. Heavier on the rear delt row next time, sets of 10.

Unilateral Lat Blast/Lat Raise

4 x 10/7.5k x 10
5 x 8/10k x 10
4 x 10/7.5k x 10

doing the lat blast one arm at a time is SO HARD. I may have to do it like that from now on. Going to keep the same weight for a while on the lateral raises and try and get up to 20 reps.

Concentration Curl/Pushdowns/External Rotation

10k x 10/13 x 10/5k x 10
12.5k x 10/14 x 10/5k x 10
10k x 10/15 x 10/5k x 10

little heavier on all of these next time, sets of 8.

And we're done. Not a bad workout I suppose but nothing mind blowing.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Feb 09, 2012 4:38 pm 
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wheels

Hip Thrust

60k x 6
80k x 6
100k x 6
120k x 6
140k x 6

heavier next time, going to go up to 150 for 4. Fairly confident I'll get it. People in my gym bust my balls for the exercise looking stupid, but they shut right up when the three plates go on. Heh.

Leg Press

50k x 30
100k x 25
150k x 15

three sets was plenty! I love the leg press so much.

Rollouts/Calves

I can do about half ROM for the standing rollouts but it's VERY hard. It'll be a few months at least til I can do a standing rollout full ROM.

I did a few sets of cable crunches after the rollouts. Not really worth logging.

And that was that, reasonably happy with the way the workout went. I haven't really been giving hip thrusts the love they deserve the last few weeks so I've got to get back into them. I think the hip thrusts first, then leg press after works pretty well.


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 Post subject: Re: Bob's back rehab log
PostPosted: Sat Feb 11, 2012 5:41 pm 
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didn't have a chance to log my workout on Friday, I'll see if I can remember it...

Incline Press/Pull Ups

60k x 10/6
70k x 10/6
80k x 10/6
70k x 10/6
60k x 20/6

From now on, all volume barbell pressing is done with fat gripz. Was quite surprised to hit 20 reps on the 60k! Came out of nowhere that did. Pull ups done from a dead hang are hard as hell. I miss neutral grip chins...

Dumbell Row/Lateral Raise

20k x 12/5k x 20
22.5k x 12/7.5k x 20
25k x 12/5k x 20

still using mega awesome form on my dumbell rows. Think young KPj could be right about you actually being able to use MORE weight when your form is good on dumbell rows. Reps feel solid.

Concentration Curl/Tricep Extension+PJR PUllover

7.5k x 10/12 x 12
10k x 10/13 x 12
12.5k x 10/20k x 15
15k x 10/25k x 15

this is my new way of training my arms. 2 sets of extensions then 2 sets of PJr Pullovers. Elbows felt loads happier doing it this way and I think it's a pretty cool way to train. I should've done external rotations between sets of these too but I forgot.

Done, not a bad workout. Happy about the incline pressing and my clever new way to train arms.


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