Bob's back rehab log

[robertscott]

went to a different gym today so did a full body workout to try out all the fun stuff they had

Front Squats

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

it became immediately apparent that my core could not handle front squatting today, my abs felt like they were going to give out on the first rep at 40k, so I played it safe. It appears that the little bit of core work I've been doing every night is starting to interfere with leg training. With this in mind, I am no longer going to do core work the night before leg day.

Hammer Strength Row

40k x 15
50k x 12
60k x 10
70k x 8
80k x 8

this is hard and nasty. Good contraction between the shoulder blades though

Hammer Strength Chest Press

worked up to 3 plates a side x 8. Shoulder was NOT happy. It's my own fault for not warming it up.

Hammer Strength Laterals

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

did these John Meadows style, siting facing the wrong way. Felt good.

RDF

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

can't go into a gym without doing RDFs

then I did ten easy laps of the swimming pool. Why not eh? Would've done more but was pressed for time.

Done. Really liked the gym but only used it today because it was free. Normally a day pass is [1 million dollars] and a membership is [1 million dollars] a month. No thanks.

[robertscott]

chesssst

pec dec

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

think I have pre exhausted harder than this in the past. Meh.

Slight Decline Dumbell Press

20k x 12
22k x 12
24k x 12
26k x 12
28k x 12
30k x 12

just feeling this out. Have changed my form a bit with tucked elbows, and the slight decline is apparently better for chest activation and shoulder health. I dunno, can't hurt to change things up a bit.

Machine Press/Lateral Raise

85k x 10/4k x 20
95k x 10/6k x 20
105k x 10 then 85k x 5, 65k x 5, 45k x 5/8k x 20 then 6k x 5, 4k x 5

PR then drop set insane crazy madness for both

Push ups/BTB Cable laterals

12/2k x 20
12/4k x 20
12/6k x 20

and we're done. Best chest workout for a while. Was surprised at how strong my lateral delts were too

[robertscott]

back

SAP

18k x 12
20k x 12
22k x 12
24k x 12

pre-exhaust PR

Pulldowns

40k x 10
45k x 10
50k x 10
55k x 10
60k x 10
65k x 10

feelin' strong today

Bob Raise

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

hard. Been doing loads of these at home so was a bit fatigued already I think

deFranco's scarecrow

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

really liked this, feel it more in the upward rotators than face pulls, so they're here to stay. Surprisingly hard this.

RDF

7k x 20
9k x 20
7k x 20

gotta train them rear delts

and we're done. Pretty happy with this workout. DeFranco's Scarecrows are a welcome addition. Upper back feels more friend than it ever has.

arms tomorrow, legs Sunday. Schedule got a bit fv(k up this week due to dissertation writing. Means I have to train for like the next 6 days in a row. Hmmm. I'm sure I'll be ok.

[robertscott]

armz

Pushdown/Hammers

18k x 15/10k x 10
20k x 12/12k x 10
18k x 15/14k x 10

the different weight stack I use now is harder than the old one. Weird how that works. Anyway, I finally got 10 with the 14k bells for hammers. 'Bout time.

Reverse Pushdown/Cable Curl

8k x 15/10k x 10
10k x 15/12k x 8
8k x 15/10k x 10

struggled with these. Got them done though.

PJRs/Reverse Curls

25k x 12/20k x 10
27.5k x 12/22.5k x 10
25k x 12/20k x 15

Maybe heavier on the PJRs next time, or maybe just more reps. Not sure. More reps on the reverse curls. Not sure where the extra 5 reps came from on the last set of reverse curls, but I'm not complaining.

Done. Good arm workout this, arms are making mad progress, probably on account of being undertrained for so long.

[robertscott]

leggles

Front Squat

40k x 5
60k x 5
80k x 5
100k x 3
40k x 15
50k x 15
40k x 15

I'm sure I would've gotten 5 at 100 if I hadn't had to use the stupid squat rack with the uneven floor. Hate that rack. For the high rep stuff, only came back up three quarters of the way to stress the quads a bit more.

Full Contact Twists

Bar x 16
+10k x 16
+15k x 16
+10k x 16
bar x 16

Love this! Have mucked about with it in the past but really gave it a good go for the first time today. Core is brutalised. Definitely keeping this in. Might add it to another day, back day possibly, so I'm doing it twice a week.

Leg Curls/Clam Raise

65k x 8/12
75k x 8/12
85k x 8/12

not much to report here. Should really be doing more reps for the clam raise.

Single Leg Press

20k x 20
25k x 20
30k x 20

hard as hell after all that squattin'. Used a different leg press too which I actually think I prefer.

Done. Legs are totally goosed.

[robertscott]

Back. Not training chest this week, shoulder's hurting

SAP

18k x 12
20k x 12
22k x 12
24k x 12

Pulldowns

50k x 12
55k x 12
60k x 12
65k x 12

Machine Row

40k x 12
50k x 12
60k x 12

DeFranco's Scarecrow

8k x 12
12k x 12
8k x 12

RDF

7k x 20
9k x 20
7k x 20

Done. Decided I don't need Bob Raises as the scarecrows are better. Good workout today.

[robertscott]

Did an arm workout but can't be bothered to log it. Will do legs again tomorrow.

Also today found that internal rotations make my shoulder feel loads better. Whodathunkit. I've been concentrating on external rotation and upward rotation for like forever. Maybe that's the problem...

[robertscott]

Legs

Front Squat

40k x 5
60k x 5
80k x 5
100k x 5

think 5 at 100k is a PR. Can't remember. Either way I'm happy enough.

Front Squat Partials (bottom position)

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

jeez these get the VMO burning. Hard on the ole knees though.

Full Contact Twists

Bar x 16
10k x 16
15k x 16
20k x 16

These are hard as hell. Good fun though. Core is brutalised.

Leg Curls/Clam Raise

70k x 8/12
80k x 8/12
90k x 8/12

PRs I think. Meh. I actually probably could've gone a bit heavier on the LC but I'll get it next time.

Single Leg Press

25k x 15
35k x 15
45k x 15

Not much to report here.

DeFranco's Scarecrow

12k x 15
16k x 12
12k x 15

trying to appease to my shoulder

Cable Pull Aparts

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

thought these would be all rear delt but it's actually a really strong contraction between the shoulder blades. I like em. I'll do them again.

And we're done. Not sure whether to take next week off completely or do legs/back/arms/legs again. Hmm. I'll see how my shoulder feels after the weekend.

[robertscott]

not sure whether I'll train this week. Might just do legs and let my shoulders chill. Dunno. Shoulder does feel like it's a tiny bit better but I'm not going to force it.

[robertscott]

did a shoulder health workout

DeFranco's scarecrow

8k x 12
12k x 12
8k x 12

Cable Pull Aparts

8k x 12
12k x 12
8k x 12

Face Pulls

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

Full Contact Twists

bar x 16
10k x 16
15k x 16
20k x 16

really hard after all the upper back stuff, shoulders were feeling it. Good exercise this.

and we're done. Was just trying to get some upper back volume in, and full contact twists are the best thing ever so I figured I might as well.

Will probably repeat this routine again on Friday

[robertscott]

shoulder health

Scarecrows

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

Cable Pull Aparts

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

Chest Supported Row

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

Full Contact Twists

2.5k x 16
12.5k x 16
17.5k x 16
22.5k x 16

and we're done. For a short workout with only 4 exercises it fairly kicked my ass

[robertscott]

did another workout yesterday, just kinda mucked about while I was teaching the mrs to deadlift.

nothing worth logging really, did some arm stuff, some upper back stuff. Most interesting thing was power snatches which I haven't done in forever. Might add them in to my current routine although I have no idea where I'd put them...

[robertscott]

legs

Front squats

worked up to 100k x 5. Really got to try and improve on that

Bottom Range FS Partials

60k x 15
40k x 20

gets the ole VMO burnin. Looks stupid when you're doing them though.

Full Contact Twists

5k x 16
15k x 16
20k x 16
25k x 16

think I might actually be going a bit too heavy on these, form got sloppy towards the end and I feel like I may have tweaked my back slightly. Nothing major, but definitely something to be conscious of. I will try lower weight with higher reps next time.

Leg Curls/Clam Raise

80k x 8/12
90k x 8/12
100k x 7/12

didn't get the 100 for 8 but was dang close. Clam raises have been stuck on 12 reps forever.

Done. No energy left for leg press. Not a bad workout but kinda annoyed about my FCT performance potentially injuring me. It's the same thing that happened when I started doing hip thrusts: it's a new exercise that you can load up heavy and I get carried away piling more weight on, eventually hurting myself. Will be more sensible next time.

[robertscott]

back

Straight Arm Pulldown

18k x 12
20k x 12
22k x 12
24k x 12

really struggled with these today, no idea why.

Pulldowns

55k x 8
60k x 8
65k x 8
70k x 8

struggled with these too. I think it's just because it's been a while. Still a PR though.

Chest Supported Row

50k x 12
60k x 12
70k x 12

love this, think it was a PR too

Scarecrows

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

hard after the rows, felt good though. Actually feel my mid/lower traps working which is new.

Priests

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

not sure what to call these, but I've seen Lee Priest do them so they're Priests. Basically a cable rear delt fly where your hands start slightly higher than your head and you pull back and down. Loads of fun.

Done. Back day is a great day.

[robertscott]

Legs

Leg Curls (pre-exhaust)

55k x 12
65k x 10
55k x 10

started a bit too heavy on these. Oops.

Front Squats

40k x 15
60k x 15
80k x 10

my underwear split on the 13th rep at 60. How's that for hardcore? Thought I would do better than I did at 80 to be honest, so not really too happy about that.

Full Contact Twists

bar x 20
5k x 20
10k x 20

after tweaking my back on these last time decided to go a bit lighter and higher reps. Hard, but good.

Bad Girl Machine

65k x 12
75k x 12
85k x 12

not sure why I did these, just did. Was totally wiped out at this point.

And that's it. Not a great workout, energy levels were poor but I left the gym feeling like I'd had my ass kicked so I guess it must've been productive in some way.

Arms tomorrow.