Bob's back rehab log
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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
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
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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...
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...
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
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- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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
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
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- Deific Wizard of Sagacity
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- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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
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
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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...
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...
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: Bob's back rehab log
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.
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.