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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Mar 05, 2013 10:51 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

SAP

12.5k x 12
15k x 12
17.5k x 12
21k x 12

pre-exhuasting action

Pulldowns

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

this feels horrible after pre-exhausting.

Bob Trap Raises

7k x 15
10k x 12
7.5k x 15

a bob trap raise is like a 2 handed, close grip version of a prone Y. It's done holding one weight in two hands. I feel it in my traps more with a close grip than I do doing it as a Y. I'm not sure Y... (ha! see what I did there?)

Chest supported row

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

love this exercise

RDF

5k x 20
7k x 20
5k x 20

wasn't expecting 20 with the 7s, so happy enough.

and we're done. I love back day.


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Mar 06, 2013 11:19 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Pushdowns/Hammers

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

PRs all round

Reverse Pushdowns/Cable Curls

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

PRs all round. Might have to switch to doing these on handed, the tiny little crap bar I have to use hurts my wrists.

PJRs/Reverse Curls

22.5k x 12/20k x 10
25k x 12/22.5k x 10

heavier on these next time.

Done. Gotta love a deload week, elbows feel good and strength was up on everything. Arms've got a wicked pump, which is fun for walking around uni after a workout! Ha.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Mar 07, 2013 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
legs (happy now Phil?)

front squats

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

wasn't expecting a PR today seeing as it's been a little while since my last squat session and my left knee has been a little iffy of late, but form felt really solid today. Not sure why, just felt rock solid. I will try for more reps at 70 and 80 next time, 12 and 10 respectively.

Leg Curls/Clam Raise

35k x 8/12
45k x 8/12
55k x 8/12

little heavier on the curls next time. I read an article the other day that says yo shouldn't go above 8 reps on leg curls so that's what I'm doing. Still doing the 2 second pause, 3 second eccentric. Not fun. Contemplating getting a mini band to make the clam raises harder.

Single Leg Press

50k x 15
60k x 15
70k x 15

heavier next time. I like this exercise. Having my feet high and straight out in front really hammers my hamstring and VMO, which are two parts of my leg that really need it.

done. Not a bad workout, nothing stellar but not bad.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Mar 08, 2013 10:37 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

face pulls

15k x 20
17.5k x 15
21k x 12

bob trap raises

6k x 15
8k x 12
6k x 15

RDF

5k x 25
7k x 20
5k x 25

laterals

5k x 15
7k x 12
5k x 15

BTB cable laterals

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

done. Not a bad workout.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Mar 12, 2013 10:54 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
trainin ma diddies

Ped Deck

35k x 12
40k x 12
45k x 12
50k x 12

god the lactic acid burn from this is bad

Cable Press

44k x 8
48k x 8
52k x 8
56k x 8

pushed the boat out a bit on this today. Sets of ten next time.

Machine Press/External Rot.

75k x 8/2k x 15
85k x 8/4k x 10
95k x 8/2k x 15
105k x 8

PRsville on the press. Decided that doing lateral delts with chest is killing my shoulders so I've decided to do shoulder health stuff instead. Pretty sure I can still do rear delts with back though.

Push Ups/Cable Ext. Rot.

12/2.5k x 12 x 3

more reps on push ups next time.

Done. Blinder of a workout this. No idea why I was so strong today but can't complain. PRs on pretty much every lift. Not going to do a shoulder workout this week to let them chill. Will do a bit more shoulder health stuff when I train arms on Thursday.

back tomorrow


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Mar 13, 2013 11:10 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
bringin sexy back

SAP

12.5k x 12
15k x 12
17.5k x 12
21k x 12

pumpin up n pre exhaustin

Pulldowns

35k x 10
40k x 10
45k x 10
50k x 10
55k x 10

horrible feeling after pre-exhausting. Burns like hellfire

Bob Trap Raise

4k x 20
6k x 15
8k x 12

shortened the ROM a bit, feels like it's more effective that way. Whole movement is only like 10 inches or so.

Chest Supported Row

40k x 15
50k x 15
60k x 15

last reps at 60 were ugly as hell but I'll take it. Will just try and equal this next time.

RDF

5k x 25
7k x 25
5k x 25

sets of 30 are on the horizon, then the weight goes up.

and we're done. I love back day. Have been pretty strong this week, can't really explain it. Weirdly, the only thing I've changed is training on an empty stomach. Could fasted training be making me stronger? Kenny Croxdale doesn't think so, but it certainly looks that way.

arms tomorrow, Legs Friday. Shoulder feels a bit better today so might do shoulders on Saturday but I'll probably still just take the week off training them. No need to push my luck.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Mar 14, 2013 11:34 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

pushdown/hammers

17.5k x 15/10k x 10
21k x 12/12k x 10
24.5k x 12/14k x 8

just can't get past 8 on the 14k bells for hammers. Pushdowns are progressing well

reverse pushdown/cable curl

8k x 10/8k x 12
10k x 8/10k x 10
8k x 12/8k x 12

weights are different now because I'm doing these one handed on a different cable stack. The tiny wee bar I had to use for two handed exercises was killing my wrists.

PJRs/Reverse Curls

25k x 12/20k x 10
27.5k x 12/22.5k x 10

happy about these

External Rotations

3k x 12
4k x 10
3k x 12

Cable Ext. Rot.

2.5k x 10 x 3

and we're done. Happy enough with today's workout, arms are progressing well, no doubt due to the fact I wasn't training them properly before. I'm sure I'll hit a stall soon but for now it's going well.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Mar 15, 2013 12:23 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

front squat

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

finally got the ten at 80k. Wasn't much fun but I dug deep. Shall go a little heavier next week. Not sure how much but probably not more than 5k.

Leg Curls/Clam Raise

45k x 8/12
55k x 8/12
65k x 8/12

heavier on the curls and higher on reps for the CR next time

Single Leg Press

60k x 12
70k x 12
80k x 12

could've probably pushed the boat out a little further on this than I did. Meh.

that's all folks. Happy about my performance on the squats, although really someone who's been training as long as I have should easily be hitting 10+ reps with 100k for front squats. Oh well, chalk it up to lost years from back problems.

Shoulder feels pretty good today, but I'm still going to drop shoulder day this week. As of next week I think I'll add it back in but keep doing shoulder health stuff at the end of chest days and arm days. Should keep my shoulder a bit happier than it has been.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Mar 18, 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: 4424
chest

pec dec

35k x 12
40k x 12
45k x 12
50k x 12

bit heavier next time

Cable Press

44k x 8
48k x 8
52k x 8
57k x 8

sets of ten next time

incline machine press/ext. rot.

85k x 8/2k x 15
95k x 8/3k x 12
105k x 8/4k x 10

higher reps on both next time. My left shoulder is MUCH weaker on the external rotations. That probably explains why it hurts and the right one doesn't.

push ups/cable ext. rot.

12/2.5k x 10 x 3

higher reps on push ups next time. Think I'll need to switch to lying dumbell external rotations as the jump in weight on the cable stack is too much for ext rot.

done. Not a bad workout but nothing special. Pretty much just did exactly the same as what I did last week, so no actual progress has been made.


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 Post subject: Re: Bob's back rehab log
PostPosted: Tue Mar 19, 2013 9:06 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
once you go back, you never go...

SAP

12.5k x 12
15k x 12
17.5k x 12
21k x 12

slightly heavier next time, sets of 10

Pulldown

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

heavier, sets of 8 next time. This feels really horrible after pre-exhausting.

BTR

4k x 20
6k x 15
8k x 12

not sure how to progress these. Higher reps I guess

Chest supported row

45k x 12
50k x 12
55k x 12
60k x 12

heavier next time

RDF

5k x 25
7k x 25
5k x 25

wanted sets of 30 but not happening

Done. Back day is a good day.


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Mar 20, 2013 10:50 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

pushdowns/hammers

17.5k x 12/10k x 12
21k x 12/12k x 10
24k x 15/14k x 8

pushed the boat out a bit on the last set. Sets of 15 across the board next time. Hammers were same as always

reverse pushdown/cable curls

6k x 12/8k x 10
8k x 12/10k x 10
10k x 12/12k x 10

doing these with my Fat Gripz. Feels a little better on the elbows.

PJRs/Reverse Curls

25k x 12/20k x 10
27.5k x 12/22.5k x 8
25k x 12/20k x 10

heavier on the PJRs next time. Will try for more reps on the reverse curls

Done. Arms are making wicked progress.


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 Post subject: Re: Bob's back rehab log
PostPosted: Thu Mar 21, 2013 10:50 am 
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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

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

this ruined me. I hate my $h1t front squat

leg curls/clam raise

55k x 8/12
65k x 8/12
75k x 8/12

not much to report here, really struggling after the squats

VMO extension

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

just played about with this as I couldn't face the leg press. Knees felt a bit funny after so I'm not sure if I'm going to keep it in. Maybe, my VMO really lags...

and we're done. I could've probably just gone home after the squats I was so ruined. Happy about my performance on the squats, the rest of the workout was so so.


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 Post subject: Re: Bob's back rehab log
PostPosted: Fri Mar 22, 2013 11:35 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
just kinda mucked about today. Shoulder is definitely feeling better but not quite up to a dedicated shoulder workout yet I don't think

Bob Trap Raise

4k x 15
6k x 15
8k x 12

didn't have 15 in me for the 8k

Face Pulls

15k x 15
17.5k x 15
15k x 15

definitely feel this more in the upward rotators after doing BTR first. Result.

Pushdowns/Hammers

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

struggled more with this than I thought I would. Must be because I already beasted arms this week.

Reverse Pushdowns/Cable Curls (Fat Gripz for both)

6k x 15/6k x 15
8k x 12/8k x 12
6k x 15/6k x 15

just pump work really

and that was it. Didn't really have time for a proper workout today so just a little bit of shoulder health/vanity work.


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 Post subject: Re: Bob's back rehab log
PostPosted: Mon Mar 25, 2013 12:25 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

pec dec

40k x 8
45k x 8
50k x 8
55k x 8

not sure sets of 8 really work for pre exhausting. Will try for ten next time.

cable press

44k x 10
48k x 10
52k x 10
56k x 10

tweaked my shoulder a bit on the first two sets but corrected my form for the last two. Have to be careful not to let it pull your arms to far back

machine press/external rotations

85k x 10/3k x 12
95k x 10/4k x 12
105k x 10/3k x 12

PRs on the press. Will go a little heavier next time

push ups/lying external rotations

15/3k x 12
15/4k x 12
15/3k x 12

not much to report here.

and we're done. Shoulder ain't happy.


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 Post subject: Re: Bob's back rehab log
PostPosted: Wed Mar 27, 2013 10:29 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

SAP

16k x 10
18k x 10
20k x 10
22k x 10
24k x 10

weights are a little different because I used a different cable stack. Actually preferred this stack so think I'll stick with it.

weird pulldown

44k x 12
48k x 10
52k x 10
56k x 8

forgot how much I liked this machine. Feels horrible after pre exhausting

Bob Raises

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

getting better at feeling this in the target muscle

Face Pulls

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

these are great after bob raises

RDF

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

hard and burny, but I like.

done. Love back day I do.


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