## Velcrolog

**Moderators:** Ironman, Jungledoc, parth, stuward

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.

### Re: Velcrolog

[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

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

[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!

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

[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.

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.

Last edited by Velcropop on Sun Mar 27, 2011 9:25 pm, edited 1 time in total.

### Re: Velcrolog

[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.

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

[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.

(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

Placeholder post

### Re: Velcrolog

[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

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

[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

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

[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.

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

[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.

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

[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.

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.