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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Feb 05, 2013 11:49 am 
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Deific Wizard of Sagacity
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Posts: 4422
Back

Chins

BW x 6
BW + 5k x 6
BW + 10k x 7

last rep was rank but I'll take it.

DSPR

20k x 15
25k x 12
20k x 15

still can't get higher than 12 on the 25

Pulldown

40k x 12
45k x 12
50k x 12
55k x 12

heavier, sets of 8 next time

RDF

8k x 12
6k x 20
6k x 20

took the weight right down and concentrated on controlling the reps. Felt loads better so going to do these like this from now on. Also, the lighter weights used mean more room for progression.

Done. Back is nicely toasted.


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Feb 06, 2013 11:57 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
guns

pushdowns/hammers

15k x 15/10k x 10
17.5k x 12/12k x 10
15k x 12/10k x 10

Reverse Pushdowns/Cable Curls

15k x 15/15k x 10
17.5k x 12/17.5k x 10
15k x 15/21k x 10

PJRs/Reverse Curls

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

although it looks like less reps at the same weight for reverse curls, started using the EZ bar for the reverse curls so it's actually 20k plus the weight of the EZ bar (same as PJRs). Dunno what an EZ bar weighs.

Machine Extension

30k x 20
35k x 20
40k x 20

Machine Curl

10k x 20
15k x 12
20k x 8

And we're done. Arms are knackered. Elbow actually feels a little dodgy so I might not train arms or chest next week to let it chill out a bit.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Feb 08, 2013 12:28 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
Legs

Front Squat

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

not really too impressed with this

Leg Extension

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

burns. Trying to bring out the VMO

Leg Curls/Clam Raises

35k x 12/10
40k x 10/10
35k x 12/10

slowing down the leg curl reps; 2 second squeeze, 3 second negative. Much harder.

Single Leg Press

50k x 15
60k x 15
7k x 15

done. Pretty average workout. Not bad, but not particularly good.


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 Post subject: Re: Bob's back rehab log
PostPosted: Sat Feb 09, 2013 11:15 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
shooders

Machine Row

35k x 10
45k x 10
55k x 10
60k x 10

love this

RDF

4k x 25
6k x 20
4k x 25

3 second eccentrics are killer

Laterals

3k x 15
5k x 12
3k x 15

3 second eccentrics are killer

BTB cable laterals

2.5k x 15 x 3

Face Pulls

12.5k x 15
15k x 15
12.5k x 15

haven't done these for a while.

Done. Not a bad workout.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Feb 11, 2013 5:27 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
chest

pec dec

30k x 12
35k x 12
40k x 12
45k x 12

pre-exhausting. Doesn't get any easier

Cable Press

32k x 12
36k x 12
40k x 12
44k x 12

I love this exercise. Perfectly mimics the line of pull your pecs work in, so it's loads better than any free-weight exercise. Love it.

Machine Press/Laterals

65k x 12/3k x 15
75k x 12/5k x 12
85k x 12/3k x 15

since fine tuning my form on the laterals I am actually getting a lactic acid burn in my lateral delts which is new.

BTB cable laterals

2.5k x 15 x 2
2.5k x 20

pushed the boat out a bit on the last set. This is really just a finisher this exercise.

done. Quite a good workout tonight


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Feb 13, 2013 11:28 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
ARmz

pushdown/hammers

15k x 15/10k x 12
17.5k x 15/12k x 12
15k x 15/10k x 12

arms are getting stronger. Definitely a good idea giving them their own day. PRs on everything

Reverse Pushdowns/Cable Curls

15k x 15/15k x 12
17.5k x 15/17.5k x 12
15k x 15/21k x 12

PRs on everything again

PJRs/Reverse Curls

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

struggled with these today

machine extension

35k x 15
40k x 15
45k x 15

PRs again

Machine Curl

10k x 20
15k x 8

was wiped out after this so just did two sets

and we're done. I always sneered at people who did arm days but I have to say, this was really hard work! Arms are making good progress though.

Off tomorrow, legs friday.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Feb 15, 2013 5:04 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
shooders

machine row

35k x 12
45k x 12
55k x 12
65k x 12

love this exercise. Doesn't hit my rear delts at all but I don't mind. Really hammers my upper back.

RDF

4k x 25
6k x 20
4k x 25

this is so hard

Laterals

3k x 20
5k x 15
3k x 20

this is murder too. Slowing the reps and really controlling the weight on raises makes them so much harder.

BTB cable laterals

2.5k x 15
2.5k x 20 x 2

think it's time to up the weight on this

Face Pulls

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

more upper back than shoulders but whatevs.

Done. Shoulder day is more like upper back and shoulder day, but that's fine by me. Can never have too much shoulders or upper back. Happy with the way the workout went, was pretty strong on most things. WAs actually supposed to train legs today but with my busy schedule at uni just now I ate like crap today so didn't want to train legs. I'll load up on carbs tonight and hammer legs tomorrow afternoon.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Feb 15, 2013 8:09 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
just realised that for some reason I didn't log tuesday's back workout. Meh, there was nothing to report really


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 Post subject: Re: Bob's back rehab log
PostPosted: Sat Feb 16, 2013 12:03 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
leg workout, not really worth logging


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Feb 18, 2013 4:53 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
chest

Pec Deck

35k x 10
40k x 10
45k x 10
50k x 10

PR. Wasn't fun.

Cable Press

36k x 10
40k x 10
44k x 10
48k x 10

PR again

Machine Press/Laterals

65k x 12/4k x 20
75k x 12/6k x 15
85k x 12/4k x 20

burnin' chest and delts

BTB Cable Laterals/Push Ups

2.5k x 20/10 x 2
2.5k x 25/10

finally time to up the weight on the BTBL. Was only good for sets of 10 on the push ups.

Done. Pretty good workout this, hit a couple of PRs and my chest and lateral delts are feeling nicely toasted.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Feb 19, 2013 12:04 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
Back

chins

bw x 5
bw + 5k x 5
bw + 10k x 5
bw + 15k x 5

not a PR, have done better than this in the past althugh not from a deadhang so maybe.

SALP - cable row megaset

17.5k x 12
21k x 10
17.5k x 12

go straight from the pulldowns into a row. Hard and burny.

Machine Row

35k x 15
45k x 15
35k x 15

this was much harder than expected. Used the machine because my lower back is acting up today.

RDF

4k x 25
6k x 20
4k x 25

this doesn't get any easier.

Done. Happy enough with today, especially considering I've eaten really badly and my back was hurting. Also had to rush the workout due to uni commitments.

Arms tomorrow


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Feb 20, 2013 4:24 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
Arms

pushdowns/hammers

15k x 12/10k x 8
17.5k x 12/12k x 8
21k x 12/14k x 8

making good progress on these

reverse pushdowns/cable curls

15k x 12/17.5k x 10
17.5k x 12/21k x 10
21k x 12/24k x 10

good progress on these too

PJRs/Reverse Curls

22.5k x 12/22.5k x 8
27.5k x 12/22.5k x 8

good progress on these too

Machine Extension

40k x 15
45k x 15
50k x 15
55k x 15

feelin' the burn

machine curl

10k x 12
15k x 12
10k x 12

feelin' the burn some more

Done. Really good arm workout. My arms have made more progress in the last month than they did in the last year, and it's all thanks to giving them their own day. Best training decision I ever made.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Feb 22, 2013 4:38 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
shoulders

machine row

35k x 12
45k x 12
55k x 12
65k x 12

heavier on this next time

RDF

4k x 25
6k x 20
4k x 25

doesn't get any easier

Laterals

4k x 20
6k x 15
4k x 20

little heavier next time

BTB cable Laterals

2.5k x 15
5k x 12
2.5k x 25

the jump between plates on the cable stack feels enormous

Face Pulls

17.5k x 15
21k x 12
17.5k x 15

nothing to report here really

And we're done. Was supposed to do legs tonight but was far too tired. Will do them tomorrow. Actually makes more sense to do shoulders tonight and legs tomorrow so my shoulders get an extra day's recovery before getting it again on Monday.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Feb 26, 2013 12:27 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
did a shoulder health workout today, lots of Ys, trap raises, face pulls, external rotations and cuban rolls.

will do it again another couple of times this week


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Mar 04, 2013 9:36 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
Breasts. First workout after deload week

Pec Dec

35k x 10
40k x 10
45k x 10
50k x 10

sets of 12 next time methinks

Cable Press

36k x 10
40k x 10
44k x 10
48k x 10

higher reps next time. This is such a good exercise.

machine press/laterals

75k x 10/4k x 30
85k x 10/6k x 20
95k x 10/8k x 10

good performance on these. Happy enough.

btb cable laterals/swiss ball scap push ups

2.5k x 20/15
5k x 12/20
2.5k x 15/20

the scap PU were really hard on my shoulder for some reason. Not sure what to make of that

done. Good workout


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