mobsterone Posted June 6, 2016 Author Share Posted June 6, 2016 Monday Still off (as I was Sunday) so a bit dizzy at times but a decent enough sessionSeated BB press to 100-kilos x 3, dropped to 90-kilos x 6 reps s/s Hammer DB Curls to 45-kilos x 6 reps TPD to 16p x 4+1+1 reps, 10 x 15 reps Hard to hold position Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 7, 2016 Author Share Posted June 7, 2016 TuesdayPenny Pinch work W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then L/H: 13kg load x 4 x 3 reps R/H: 15.25kg x 4 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 8, 2016 Author Share Posted June 8, 2016 WednesdayCG Bench on smith machine to 60-kilos a side x 5 reps Mid Iso Row to 80-kilos a side (1 at a time) x 6 reps Pullover machine 1/2 stack x 12 reps, stack x 12 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 12, 2016 Author Share Posted June 12, 2016 SaturdayV/Gripper work Sunday Busy tomorrow so. P/Squat machine to 320-kilos x 6 reps S/L/Curls to stack+6 stacker plates x 12 r/p reps L/Press half assed due to usual issue L/Ext to stack+ 6 stacker plates x 12 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 14, 2016 Author Share Posted June 14, 2016 MondayPenny Pinch work W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then L/H: 13.25kg load x 4 x 3 reps R/H: 15.50kg x 4 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 15, 2016 Author Share Posted June 15, 2016 WednesdayDB Press (waiting on rack hence switch as below too) Iso Press to 65-kilos x 1 (too much), dropped to 65-kilos a side x 3 reps. Needs to be either a BB press or 60 x 4-6 next time s/s Hammer DB Curls to 47.5-kilos x 6 reps TPD to 16+stacker plate x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 21, 2016 Author Share Posted June 21, 2016 SaturdayV/Gripper work Not like I wanted it to be - almost an afterthought so SundayV/Gripper work Again. to L/H: 5/6 x 12 x 1 reps (inc a3 x VVN) R/H: 6/6 x 12 x 1 reps (inc a double) MondayDB Row 50, 70 and 90-kilo x 8 reps V handle pulldowns 1/2 stack and full stack x 12 reps CG Bench on smith still need to work on my bench to get it back on form to 62.5-kilos a side x 2, then 4 r/p reps. DOTBDL working the hip pain - stayed light bar x 12, 55-kilos x 12 and 75-kilos x 12 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 21, 2016 Author Share Posted June 21, 2016 Tuesday Annoyingly did the same as last time - no wonder it went well lolPenny Pinch work W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then L/H: 13.25kg x 4 x 3 reps R/H: 15.50kg x 4 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 27, 2016 Author Share Posted June 27, 2016 FridayVulcan Gripper to L/H: 5/5 x 2 x 1 and a F, 5/6 x 1, VVN, then 2 x 1 reps, R/H: 5/6 x 1 rep, 6/6 x 2 x 1 reps. 7/6 x 2 x 1 reps. 6/7 x 2 x 1 reps MondayIso Press to 60-kilos a side x 4 reps s/s Hammer DB Curls to 50-kilos x 6 reps TPD to 16.5p x 6 reps |(couldn't quite get 7) Multi-angle cable machine with Greg double handle - skull crushers and 16.25kg a side x 12, 15 and 20 reps to Greg's 10,10 and 10 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 29, 2016 Author Share Posted June 29, 2016 TuesdayPenny Pinch work W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then L/H: 13.50kg load x 4 x 3 reps R/H: 15.75kg x 3, 3, 2 then 4 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 29, 2016 Author Share Posted June 29, 2016 WednesdayClose Grip Bench Press bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 2 reps, 140-kilos x 1 rep LPD 13p x 8 reps, stack x 8 reps, +6.5p x 8 reps Low Row 13p x 15 reps, stack x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 1, 2016 Author Share Posted July 1, 2016 Friday So I finally saw a doc yesterday (got an appt in 50 minutes which was fab). On Naproxen. Physio spoken to and booked for next week. In spite of that my feeble back and hip held out. Power Squat Machine to 360-kilos x 6 reps Seated Leg Curl 1/2 stack x 15 reps, stack x 15 reps, +4p x 12 r/p reps Leg Extension 1/2 stack x 15 reps, stack x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 4, 2016 Author Share Posted July 4, 2016 Over the weekend I did gripper work. But god damn Friday's workout now seems like a very bad idea. I'm in pain with my hip more or less constantly. When the Naproxen is working it's just less pain rather than no pain. I've a physio session tomorrow but it's not feeling like a miracle cure is a-coming. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 6, 2016 Author Share Posted July 6, 2016 TuesdayPenny Pinch work W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then L/H: 13.75kg 4 x 3 reps R/H: 16kg x 4 x 3reps I also saw a physio this morning and did those exercises in the evening (and at 5am Wednesday morning). They made me sweat more than my usual workouts lol Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 6, 2016 Author Share Posted July 6, 2016 Wednesday Physio exercises last night and again at 5am. Back stretches again after the gymSeated Press to 95-kilos x 6 reps Hammer DB Curls to 55-kilos x 6 reps TPD (hard machine) to 13p x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 12, 2016 Author Share Posted July 12, 2016 FridayV/Gripper work Monday A day to question my sanity. Even though I'd had an ok walk above Aberdare on Sunday, walking seeming to help my rather more than foolish gung-ho and 'lets see what I can do' attitude (normally useful) was a BIG mistake. The previous three days had seen me still in pain with my hip on sleeping and waking but less so by the evening. Putting 370-kilos and having half an eye on using the Power Squat machine for 4-6 reps (a PB for the reps at that weight I think) was out and out foolishness. First I just went down and stayed there and secondly NOTHING is giving me any relief at all - all day. So worse than back to square one. Of course, all the while bitching, I did the other shit too. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 13, 2016 Author Share Posted July 13, 2016 TuesdayPenny Pinch work W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then L/H: 14kg 4 x 3 reps R/H: 16kg x 2, then 3 x 3reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 15, 2016 Author Share Posted July 15, 2016 Wednesday I was having a 'good back day' so... CG Bench to 120kg x paused and 2 x 1 reps at 140kg LPD (hard machine) highish reps to stack x 10 reps Mid-iso-row as above highish reps start to 50-kilos a side x 12 reps Back stretches However Thursday and Friday we're 'damned awful back days'. Back to the docs and a TON of paracetamol to go with the other drugs and an X-Ray at Mountain Ash Hospital (seen right away). Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 24, 2016 Author Share Posted July 24, 2016 Doing physio, seeing docs, on meds. Waiting on x-ray results. Back and hips in bits. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 16, 2016 Author Share Posted August 16, 2016 So I haven't posted a lot in the training logs. With the injury I've had I've trained grippers and been to the gym maybe 3x in the last 6 weeks. Last week (Friday) I trained close grip bench here at home. Yesterday it was Lat Pulldowns at Powerhouse. I also try to do my physio suggested exercises everyday. I'm miles better than I was just two weeks ago but it's still a ways to go before I'll be 100% (doc signed me off sick until the end of October). In other news my job has finished as of the 14th of this month (as did everyone else's in South Wales in the same company) but as I was laid up and continue to be somewhat it's not too big of an issue. Background on the injury / issue Ok. So I get a tweak, noted in my diary, about two weeks before the Leeds event doing Deadlifts. Then, about 6 weeks or so ago, it came on gang busters. Big time sciatic nerve issues. Some pain in the lumber back, more in the right glute and LOTS into the right thigh, knee, calf and foot. At times so bad I crawled around the house (to the point my skin has thickened on my knuckles - they look like a Gorilla's) and needed to lay face down on the floor three times while I was washing dishes. I hadn't been to the docs for 2 years and ended up going 4-6 times in two weeks just to get the meds right. Walking was hell and a couple of times I could be seen hanging off posts and bus stops in agony. As it is I'm using a stick to get about. But, as I say, I've made some progress. I'm still waiting on an MRI and to see an Orthopedic surgeon. The current diagnosis is wear and tear on L1, 2, 4 and 5 of the Lumber Spine and a bulging disc irritating the sciatic nerve. I also have pins and needles in my right outer two fingers and numbness in the palm area below (although this might be my 270+lbs BW leaning on the stick annoying those nerves). Quote Link to comment Share on other sites More sharing options...
jvance Posted August 16, 2016 Share Posted August 16, 2016 That's a tough injury...hope you heal up fast! Quote Link to comment Share on other sites More sharing options...
Forever Posted August 17, 2016 Share Posted August 17, 2016 14 hours ago, mobsterone said: So I haven't posted a lot in the training logs. With the injury I've had I've trained grippers and been to the gym maybe 3x in the last 6 weeks. Last week (Friday) I trained close grip bench here at home. Yesterday it was Lat Pulldowns at Powerhouse. I also try to do my physio suggested exercises everyday. I'm miles better than I was just two weeks ago but it's still a ways to go before I'll be 100% (doc signed me off sick until the end of October). In other news my job has finished as of the 14th of this month (as did everyone else's in South Wales in the same company) but as I was laid up and continue to be somewhat it's not too big of an issue. Background on the injury / issue Ok. So I get a tweak, noted in my diary, about two weeks before the Leeds event doing Deadlifts. Then, about 6 weeks or so ago, it came on gang busters. Big time sciatic nerve issues. Some pain in the lumber back, more in the right glute and LOTS into the right thigh, knee, calf and foot. At times so bad I crawled around the house (to the point my skin has thickened on my knuckles - they look like a Gorilla's) and needed to lay face down on the floor three times while I was washing dishes. I hadn't been to the docs for 2 years and ended up going 4-6 times in two weeks just to get the meds right. Walking was hell and a couple of times I could be seen hanging off posts and bus stops in agony. As it is I'm using a stick to get about. But, as I say, I've made some progress. I'm still waiting on an MRI and to see an Orthopedic surgeon. The current diagnosis is wear and tear on L1, 2, 4 and 5 of the Lumber Spine and a bulging disc irritating the sciatic nerve. I also have pins and needles in my right outer two fingers and numbness in the palm area below (although this might be my 270+lbs BW leaning on the stick annoying those nerves). Mob...sorry to hear. Prayers for a speedy recovery! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 17, 2016 Author Share Posted August 17, 2016 Thanks dude. Wednesday So on Monday (I forgot to include it) I did some hammer dumbbell curls. I think it may well be the first time in 5 or 6 weeks and I only went to 25-kilos a hand. But damn and blast the lower part of both biceps are as sore as f**k!! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 19, 2016 Author Share Posted August 19, 2016 WednesdayVulcan Gripper workFriday Pre-exhaust work on shoulders so there is as small a load on my still injured back when I press as possible. All super lightSide laterals 1.25-kilo disc x 20 reps, 2.5-kilos x 20 reps, 5-kilos x 20 reps - nice little pumpSeated Press 27-kilo bar x 3 x 15 reps and 1 x 18 reps - nice pumpW/Roller Nice n light - 15-kilos x 3 x 3 reps - nice pump Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 22, 2016 Author Share Posted August 22, 2016 Monday AM Physio at Mountain Ash hospital PMClose Grip Bench Press to 69.5-kilos x 2 x 15 and 1 x 13 reps Quote Link to comment Share on other sites More sharing options...
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