Bob's back rehab log

[robertscott]

upper back/shoulder health type thing

Scarecrows

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

changed my grip slightly, from overhand to neutral. In theory I should get a bit more activation in the mid/lower traps but I can't say I noticed a difference.

Cable Pull Aparts

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

changed my grip doing these from pronated to supinated. Again, I should get more activation in the target muscles but I noticed no difference. Felt easier on my wrists though so that's good.

Face Pulls

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

doing these third in the workout really lets you feel your upper back working. Very nice.

Priests

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

hard work this, will try for higher reps next time.

Cable internal/external rotations

6k x 15/4k x 12 x 2

just a bit of extra shoulder health work

prone internal rotations

2k x 10
1k x 12 x 2

I think I need to start doing these as a matter of priority, instead of just doing one set in my warm up.

And we're done. Shoulder should feel like a million bucks after a couple more of these workouts.

[robertscott]

upper back shoulder health type dealio

Scarecrows

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

struggled a bit with these today but I dug deep

Cable Pull Aparts

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

these are hard as hell

Face Pulls

17.5k x 15
21k x 15
24k x 15

hard also, pushed the boat out though and got all the reps I wanted

Priests

8k x 25
12k x 20
8k x 25

PRs on these also.

Prone Internal Rotations

1k x 15
2k x 10 x 2

I think how ridiculously weak I am on these probably has something to do with how badly my shoulders suck. There's also a MASSIVE difference in strength between my left and my right, so that probably explains why my left shoulder hurts so much just now. Going to start giving this exercise the attention it deserves, and not just one half-assed set during my warm up like I've been doing.

Done. Arms tomorrow and that's all the training I'm doing this week. Should probably train legs but I trained them twice last week and didn't train my arms at all so arms it is.

Normal training week (including chest!) will resume next week.

[robertscott]

armz

Pushdowns/Hammers

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

heavier on the pushdowns, more reps on the hammers next time

Reverse Pushdowns/Cable Curls

10k x 12/12k x 8
12k x 10/14k x 8
10k x 12/12k x 8

will try for more reps on both next time. Probably won't get it, this was hard.

PJRs/Reverse Curls

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

it's finally time to increase the weight on the PJRs. Yeah!

Full Contact Twists

bar x 24
5k x 24
10k x 24

Decided to do these because there'd be no core training this week, and sweet jesus this was hard. Decided to try for higher reps (24 reps is 12 on each side in case you're wondering) and it was BRUTAL. Judging by how my abs feel it's very effective. Will keep the reps higher from now on. Feel like I've got the form a lot better now, have lowered my centre of gravity, bending my knees more. Feels much more natural and much less stress on the ole joints.

[robertscott]

chest (finally!)

pec dec pre-exhaust

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

different gym, different pec dec, different weights

dumbell press (slight decline)

20k x 12
22.5k x 12
25k x 12
27.5k x 12
30k x 12

didn't want to push much further considering it was the first chest workout in a while. Felt strong though and I could've probably gone heavier. Keeping my elbows much more tucked when doing these from now on. Used to use a really wide grip which I don't think did my shoulders any favours. We'll see if it makes a difference.

Machine Press/Lateral Raises

65k x 12/3k x 20
70k x 12/4k x 20
75k x 12/5k x 20

going to just chase reps on the MP instead of weight. Being conservative with the weight on laterals and using a much slower rep tempo.

Deficit Push ups/BTB Cable Laterals

12/2.5k x 20
12/5k x 20
12/2.5k x 20

probably shouldn't have gone up in weight on the laterals but oh well

Done. Shoulder feels alright but time will tell...

[robertscott]

bakkk

Straight Arm Pulldown

16k x 12
18k x 12
20k x 12
22k x 12

forgot what weight I was supposed to use for these, was supposed to go up to 24k. Oops. Thought it seemed kinda easy.

Pulldown

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

sets of ten next time

Chest Supported Row

55k x 12
65k x 12
75k x 12

think this is a PR but not sure

Scarecrows

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

Priests

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

slowing the negatives right down on these so didn't get as many reps as last time.

Prone Internal Rotations/Cable External Rotations

1k x 15/2.5k x 12
2k x 12/5k x 10
3k x 10/2.5k x 12

just shoulder health type stuff. Really trying to get stronger on the PIR. Could it be the holy grail of shoulder health? Time will tell.

And we're done. Sure do love back day.

[robertscott]

my shoulder feels better today than it has in months. I think it must be because of the prone internal rotations, can't think what else it could be.

[robertscott]

Legz

Box Front Squats (2 second pause)

40k x 5
60k x 5
80k x 5
90k x 5

think the 90k for 5 might be a PR.

Full Contact Twists

bar x 24
5k x 24
10k x 24
15k x 24

form went all to $h1t on the last 6 reps or so of the last set, but I'm counting them anyway. Will only go up to 12.5k next time and try for good quality reps.

Leg Curls/Clam Raise

75k x 8/12
85k x 8/12
90k x 8/12

good leg curl performance. Clam raises same as ever.

Single Leg Press

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

was ruined after this.

Done. Happy with how the paused squatting went today.

[robertscott]

armies & a little shoulder health

Pushdown/Hammers

17.5k x 15/10k x 12
20k x 15/12k x 12
22k x 15/14k x 12

I was HUNGRY for the 12 reps with the 14k. Last few reps were ugly as sin but I'll count them.

Reverse Grip Pushdown/Cable Curls

6k x 15/8k x 10
8k x 15/10k x 10
6k x 15/8k x 10

forgot my damn fat gripz, so I kept the reps higher for the sake of my elbows. Surprisingly weak on cable curls.

PJRs/Reverse Curls

25k x 12/20k x 12
30k x 10/25k x 12
25k x 12/20k x 12

PRs all round.

Scarecrows

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

Cable Pull Aparts

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

struggled with these. Really slow negatives are killer.

Done. Had a good workout today, happy about my performance on everything.

[robertscott]

Legs. Not trying to make excuses but I went to bed a 3.30 last night and had to get up again at 6.30

Front Squats

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

holy hell this was hard! I was so tired and knew from the first rep of the first set that I was going to struggle. Still, I sacked up and got it done. Was doubled over practically hyperventilating between the last sets.

Full Contact Twists

bar x 24
5k x 24
10k x 24

worked out it's easier to pivot, and so easier on my knees, if I do these in my socks. That was a bit of a eureka moment. Tried to maintain better posture, resetting my stance every now and then. Some guy actually came over and asked what the exercise was so I got him to try it. He was like "Jesus!" and I was like "I know!"

Leg Curls

80k x 8
90k x 8
80k x 8

kinda a PR in a way. More total weight than last time.

Done, that was all I could handle. I can hardly keep my eyes open while I type this

[robertscott]

Chebs

Pec Dec

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

slowing the reps and squeezing more. Less weight but more burn.

Dumbell Press

20k x 12
24k x 12
28k x 12
32k x 12

didn't have the right bench for the slight decline, but shoulder felt fine regardless. Keeping the elbows tucked and making sure to really set my scapula at the start of each set definitely seems to help.

Machine Press/Laterals

72.5k x 15/3k x 20
82.5k x 15/4k x 20
85k x 15/5k x 20

pump was awesome in my chest after this. Still being very conservative with the laterals for the sake of my shoulder. Will go 4, 5, 4 next time

Knuckle Push Ups/BTB Cable Laterals

10/2k x 20
10/4k x 20
10/6k x 20

doing push ups on my knuckles from now on - easier on my wrists. Will go 4, 6, 4 on the laterals next time.

Done. Pretty good workout today.

[robertscott]

trained legs a couple of days ago

Front Squats

worked up to 105k x 3, PR

Leg Curls

80k x 8
90k x 8
80k x 8

Then maxed out the weight stack on the bad girl machine for 8 reps

Trained arms yesterday

Pushdowns/Hammers

18k x 12/12k x 8
20k x 12/14k x 8
22k x 12/16k x 8

heavier on the pushdowns next time, will equal the hammers. 16k for 8 is a PR

RG Pushdowns/Cable Curls

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

wanted 15 for the 10k RGs but it wasn't happening

Overhead Cable Extensions/Fat Gripz Reverse Curls

16k x 15/10k x 12
18k x 15/10k x 12
20k x 15/10k x 12

really slow negatives for the RCs. The downstairs free weights room was closed so I had to make do with just the stuff they have upstairs, hence the overhead extensions and limited weight for RCs

Done. Arms get stronger every week. Not bad considering direct arm work is pointless