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Posted: **Tue Mar 01, 2011 6:48 am**

by **Velcropop**

[Tues 01/03/2011]

Bench:

Bar x 10

40 x 8

50 x 3

60 x 5

70 x 5

80 x 11

Dips (supported):

3 x b/w x 6

Incline BP:

Bar x 15

40 x 10 (relatively acute angle)

40 x 11 (angle reduced, middle setting on adjustable bench)

40 x 12

Close-grip Pushdowns:

17.5 x 12

17.5 x 13

17.5 x 15

This was my first proper workout since surgery. I've only really been stretching, doing leg raises and swimming until now. The week off was nice but I'm getting anxious to start lifting again. Still have another few weeks to go until I can do any leg work but upper body/core stuff should do for now.

Posted: **Tue Mar 08, 2011 12:04 am**

by **Velcropop**

[Tues 08/03/2011]

Press:

Bar x 8

30 x 6

40 x 5

47.5 x 5

52.5 x 9

Hammer Chins:

b/w x 3

b/w x 5

b/w x 5

b/w x 3

BB Curls:

Bar x 15

25 x 12

25 x 10

Pallof Press:

3 x 11.5 x 12

Posted: **Fri Mar 11, 2011 6:19 am**

by **Velcropop**

[Fri 11/03/2011]

Bench:

20 x 8

40 x 8

60 x 2

67.5 x 3

77.5 x 3

85 x 9

Bench Dips:

3 x b.w x 10

Incline DB Press:

1 x 5 x 12

3 x 16.8 x 10

Close-grip Pushdowns:

3 x 17.5 x 12

Planks:

2 x 45s

(I probably should/could have done more but I was shaking like a mofo)

Posted: **Mon Mar 14, 2011 7:00 am**

by **Velcropop**

Press:

20 x 8

30 x 6

45 x 3

52.5 x 3

57.5 x 9

Hammer Chins:

5 x b/w x 3

DB Bent-over Row:

3 x 15 x 10

BB Curls:

3 x 22.5 x 12

Plate Anti-rotation Twist:

2 x 15 x 15

### Re: Velcrolog

Posted: **Fri Mar 18, 2011 5:31 pm**

by **Velcropop**

[Wed 16/03/2011]

Bench:

Bar x 9

40 x 8

60 x 4

70 x 5

80 x 5 (accidentally did two more reps)

90 x 6

Bench Dips:

3 x b/w x 10-12

Incline DB Press:

1 x 17.5 x 10

2 x 17.5 x 12

Close-grip Pushdowns:

3 x 20 x 12

Anti-rotation Turns:

3 x 15kg x 15

DB Fly EQI ~1m 25s

DB Lat EQI ~1m 30s

### Re: Velcrolog

Posted: **Mon Mar 21, 2011 10:16 pm**

by **Velcropop**

[Tues 22/03/2011]

Press:

20 x 8

30 x 6

40 x 2

47.5 x 5

52.5 x 3

60 (132) x 7
Hammer Chins:

3 x b/w x 6

DB Bent-over Rows:

3 x 20 x 10

BB Curls:

3 x 25 x 12

Plate Anti-rotation Twists:

2 x 15 x 15

Absolutely cracking workout today!

### Re: Velcrolog

Posted: **Sun Mar 27, 2011 9:18 pm**

by **Velcropop**

[Retroposted for Thurs 24/03/2011]

Tried out a new gym today.

Cycle x 10 mins

Bench:

Bar x 9

40 x 8

60 x 6

70 x 5

85 x 6

Dips:

3 x b/w x 6

Incline DB Press:

17.5 x 12

17.5 x 10

17.5 x 8

Close-grip Tri Pushdowns:

2 x 22.5 x 12-13

Finished off with some random ab work.

### Re: Velcrolog

Posted: **Sun Mar 27, 2011 9:25 pm**

by **Velcropop**

[Retroposted for Fri 25/03/2011]

Started on some light jogging/running today to get the knee back to sporting duties.

Foamrolling/Static Stretching x 15 mins

20kg KB Walk x 10 mins

Jog x 10 mins

Ran around with a soccer ball for a while, took some shots, practiced free kicks etc.

High/Medium Intensity Interval Circuit:

6 x Walk 20s/Sprint 8s/Jog12s punctuated by 15 x 16kg KB Swings/12 Jack-knife Sit ups (alternating between)

Stretch Down + light jog w/ soccer ball.

The KB swings absolutely demolished my hamstrings. Be wary.

### Re: Velcrolog

Posted: **Sun Mar 27, 2011 9:29 pm**

by **Velcropop**

[Retroposted for Sat 26/03/2011]

(Jersey Shore party prep workout)

Bench:

Bar x 9

60 x 6

70 x 5

80 x 5

90 x 6

Press:

Bar x 7

30 x 6

40 x 5

50 x 5

60 x 6

Hammer Chins:

3 x b/w x 5

Close-grip Tri Pushdown:

3 x 20 x 15

BB Curls:

Bar x 12

2 x 25 x 12

Shrugs:

2 x 80 x 10

Ab work.

### Re: Velcrolog

Posted: **Fri Apr 08, 2011 12:40 am**

by **Velcropop**

Placeholder post

### Re: Velcrolog

Posted: **Sun Apr 10, 2011 1:05 am**

by **Velcropop**

[Sun 10/04/2011]

Press:

Bar x 10

30 x 7

42.5 x 5

50 x 5

57.5 x 8

Hammer Chins (Laddered):

1,2,3

1,2,3

1,2,3

1,2,3 (24 total, 30-45s rest b/w)

DB Lateral Raise:

2 x 5 x 12

DB Bent-over Rows:

2 x 17.5 x 10

BB Curls:

2 x 25 x 12

### Re: Velcrolog

Posted: **Mon Apr 11, 2011 7:37 pm**

by **Velcropop**

[Mon 11/04/2011]

Squat:

Bar x 10

40 x 8

60 x 6

80 x 5

I did this as part of my routine working back up to squatting post surgery. Felt pretty good so I'm happy.

Bench:

Bar x 9

40 x 6

60 x 4

67.5 x 3

77.5 x 3

87.5 x 9

Bench Dips:

3 x b/w x 10

Incline Press:

1 x 20(BB) x 8

2 x 17.5(DBs) x 12

Plate Anti-rotation Twists:

2 x 15 x 15

Close-grip Tri Pushdown:

2 x 20 x 15

### Re: Velcrolog

Posted: **Thu Apr 14, 2011 10:19 pm**

by **Velcropop**

[Retroposted for Wed 13/04/2011]

Press:

Bar x 9

30 x 7

40 x 4

47.5 x 3

52.5 x 3

60 x 7

Hammer Chins (laddered):

1,3,5

1,3,5

1,3,5 (27 total, although last 2 reps of last set were halfies)

DB Bent-over Rows:

2 x 17.5 x 12

Plate Anti-rotation Twists:

2 x 15 x 15

For some reason I couldn't do my BB Curls, there was a sharp pain running through my forearm.

### Re: Velcrolog

Posted: **Sun Apr 17, 2011 12:54 pm**

by **Velcropop**

[Retroposted for Sat 16/04/2011]

Bench:

Bar x 9

40 x 8

60 x 4

72.5 x 6

82.5 x 3

92.5 x 9

95 (210) x 3

Bench Dips:

3 x b/w x 12

Incline DB Press:

1 x 5 x 12 (stretch/warm-up)

1 x 17.5 x 12

1 x 17.5 x 15

Close-grip Tri Pushdown:

1 x 20 x 8

2 x 25 x 15

fv(k great day. Still deciding whether increased workout intensity is a result of creatine use or placebo effect.

### Re: Velcrolog

Posted: **Tue Apr 19, 2011 11:49 pm**

by **Velcropop**

[Wed 20/04/2011]

Press:

Bar x 9

30 x 6

40 x 4

50 x 5

57.5 x 3

62.5 (138) x 7

30 x 3 x 10 (volume)

Hammer Chins (laddered):

2,3,4

2,3,4

2,3,4

2,2,x

(31 total, 10 mins, ~40s rest b/w sets).

BB Bent-over Rows:

Bar x 9

2 x 40 x 12

BB Curls:

Bar x 10

27.5 x 12

30 x 12 (probably stick with 30 from now on).

Not a bad workout. Have been working/soccer training last few days so took a while to get a gym sesh in.