Jump to content

Post Surgery Log


Rick Walker
 Share

Recommended Posts

0900

-Ez bar curls: 85 x 60 seconds, 75 x 2 sets of 60 seconds, 65 x 60 seconds.

super set with

-Ez bar skull crushers: same as above

-Cable face curls: 50 x 3 sets of 60 seconds.

super set with

-Machine close grip bench: 120 x 3 sets of 60 seconds.

-Cable preacher curls: 40 x 3 sets of 60 seconds.

super set with

-Elbows out ext: 30 x 3 sets of 60 seconds.

Starting to notice some good things in my physique.

  • Like 1
Link to comment
Share on other sites

0900

-Ez bar curls: 85 x 60 seconds, 75 x 2 sets of 60 seconds, 65 x 60 seconds.

super set with

-Ez bar skull crushers: same as above

-Cable face curls: 50 x 3 sets of 60 seconds.

super set with

-Machine close grip bench: 120 x 3 sets of 60 seconds.

-Cable preacher curls: 40 x 3 sets of 60 seconds.

super set with

-Elbows out ext: 30 x 3 sets of 60 seconds.

Starting to notice some good things in my physique.

I must say, I still get excited like a 16 year old right before I train arms. There's something very rewarding about a huge pump in the guns. Great work so far Rick!

Link to comment
Share on other sites

Thanks fellas. Forgot how much fun it is to train with other people!

0600

-Incline bench machine: 150 x 4 sets of 60 seconds.

super set with

-Reverse grip pulldowns: 110 x 2 sets of 60 seconds with Fatgripz, 2 sets without.

-DB flat bench press: 60 x 1 set 60 seconds, 50 x 2 sets 60 seconds.

super set with

-Low row with ez bar attachment: 120 x 3 sets of 60 seconds.

-Incline flys: 30 x 2 sets of 60 seconds.

super set with

-Inverted row: 2 sets of 60 seconds.

Link to comment
Share on other sites

0600

-Seated oh press: blue bands +90 x 2 sets of 60 secs., 70 x 60 secs, 50 x 60 secs.

-Standing reverse fly: bodyweight x 3 sets of 60 seconds.

-Incline bench front raises: 15s with Fatgripz x 3 sets of 60 seconds.

-Chest supported row shrugs: 90 x 3 sets of 60 seconds.

Had to move fast. 3 deep today and 2 of them had to head to work.

Link to comment
Share on other sites

0600

-Hip squats: 115 x 4 sets of 60 seconds

super set with

-Glute-hams: 4 sets of 60 seconds.

-Leg ext: 75 x 60 seconds, 85 x 3 sets of seconds.

super set with

-DB leg curls: 45.5 x 4 sets of 60 seconds.

Done.

Link to comment
Share on other sites

Rick - I'm curious - do you (or have you ever) wear a heart rate monitor during training ?

Link to comment
Share on other sites

No, my pacemaker makes it act all crazy. The meds I am on tend to keep my rate blunted so between the 2 I wouldnt get an honest reading.

Link to comment
Share on other sites

No, my pacemaker makes it act all crazy. The meds I am on tend to keep my rate blunted so between the 2 I wouldnt get an honest reading.

I wondered about that - my mom had a pacemaker/defibrillator and when we used the electronic blood pressure cuff - it always gave strange pulse numbers.

Link to comment
Share on other sites

It typically only picks up the paced beats which will show a much slower HR than actual.

Link to comment
Share on other sites

0730 me and the cop...

-Cable preacher curls: 50 for 4 sets of 60 seconds.

super set with

-Overhead cable ext: 65 for 4 sets of 60 seconds.

-Seated inc. Alternate curls: 30s for 3 sets of 60 seconds.

super set with

-Reverse grip push downs: 65 for 3 sets of 60 seconds.

-Seated cable curls to face: 50 for 3 sets of 60 seconds.

super set with

-Elbows out ext: 30s for 3 sets of 60 seconds.

Done. Blowing them up. The fuzz used significantly more weight than me....

Link to comment
Share on other sites

-Flat bench press: blue bands + 140 pounds for 4 x 60 seconds.

super set with

-Behind the neck pulldowns: 120 for 4 sets of 60 seconds.

-DB floor press: 60s for 3 sets of 60 seconds.

super set with

-Alternating arms CSR: 90 for 3 sets of 60 seconds.

-Incline fly: 45s for 3 sets of 60 seconds.

super set with

-1 arm pulldowns: 50 x 3 sets of 60 seconds each arm.

3 deep with the bros.

Link to comment
Share on other sites

0600

-Seated free weight military press: 110 x 60 seconds, 95 x 3 sets of 60 seconds

super set with

-Farmer shrugs: 180 x 4 sets of 60 seconds

-Seated side raise: 25s x 4 sets of 60 seconds.

super set with

-Cable shrugs: 120 x 4 sets of 60 seconds.

Link to comment
Share on other sites

3 deep again.

-Hip squats: 135 x 4 sets of 60 seconds.

super set with

-Glute hams: 4 sets of 60 seconds.

-Leg ext: 90 for 4 sets of 60 seconds.

super set

-DB leg curls: 43.5 for 4 sets of 60 seconds.

Link to comment
Share on other sites

Hi Rick,

This might be a stupid question but I see you listing a lot of sets x 60seconds. Does this mean you just keep pumping out however many reps for a full 60 seconds? And if so do you keep track of how many reps you got?

Best of luck with you post surgery training.

  • Like 1
Link to comment
Share on other sites

I do time under tension. So we set the timer for 60 seconds and do a super slow 5 second eccentric phase and an explosive concentric phase but stop just short of lockout making sure to keep the muscles under constant tension with no breaks for 60 seconds. We dont count reps but it typically is somewhere between 10 and 12. We strive to always go up in weight. 4 days on 1 off repeat.

  • Like 1
Link to comment
Share on other sites

-Cable preacher curls: 55 x 4 sets of 60 seconds.

super set with

-1 arm db exts: 25 x 4 sets of 60 seconds

-Seated cable curls to face : 55 x 3 sets of 60 seconds

super set with

-Standing triceps ext: bodyweight x 3 sets of 60 seconds

-Hammer grip rope curls: 40 x 3 sets of 60 seconds

super set with

-Reverse grip pushdowns: 65 x 3 sets of 60 seconds.

Done. Took the F150 beast out for a snow run afterwards. Needs a cherry bomb glass pack!

-

Link to comment
Share on other sites

I do time under tension. So we set the timer for 60 seconds and do a super slow 5 second eccentric phase and an explosive concentric phase but stop just short of lockout making sure to keep the muscles under constant tension with no breaks for 60 seconds. We dont count reps but it typically is somewhere between 10 and 12. We strive to always go up in weight. 4 days on 1 off repeat.

Thanks! Now it is clear to me.

And would you say this is mainly usefull for hypertrophy or also for strenght?

Link to comment
Share on other sites

It certainly helps build size as you are tearing more muscle fibers down with the slow eccentric, but it has been my findings that as long as you explode the weight up on the concentric phase it builds some good strength as well!

Link to comment
Share on other sites

Rest pause all sets.

-Flat bench: blue band looped with 2-25s hanging fr8m each side + 95 x6,3,2 / 65 x6,3,2 / empty bar with hanging weights x 6,3,2.

-Behind the neck pulldown: 140 x10,5,3 / 7,4,3 / 6,3,2.

-Inc. Bench machine: 180 x10, 3, 3 / 230 x5, -1, -1

-T-bar rows: 180 x8, 3, 4 / 135 x15, 5, 5

-Incline Flys: 50 x9, 3, 4 / 10, 5, 4

-Standing cable pullovers: 50 x10, 8, 8 / x8, 4, 5

-

Link to comment
Share on other sites

Rest pause

-Seated military press: doubled blue bands + 90 pounds x 10, 3, 2 / 110 x 6, 1, 2 / 90 x 8, 2, 2

-Seated DB shrugs: 100s x 30, 15, 15 / 25,,12, 12 / 25, 10, 10

-Standing side raises: 30s x 15, 10, 8 / 15, 8, 6

-Standing cable shrugs: 170 x 35, 25, 20 / 220 x 25, 15, 15

-Face pulls: 50 x 15, x8, x6 / x15, x8, x8

Link to comment
Share on other sites

-Squats: 310x5, 320x4, 330x3, 340x2, 350x1. So freaking easy it was ridiculous.

-Hip squats: 150 x15, 8, 6 / 18, 8, 8 / + blue bands x6, 5, 3.

-Glute-Hams: 20, 8, 8.

I am 100% convinced that hip squats are the #1 way to up your back squat. I havent had a bar on my back in a looooong time and the weights were effortless. My son will be doing TONS of hip squats after the carry over I have seen.

For the record, someone bought me this hip belt after my last brush with death. I still do not and never will again support IM or their products. Censor away. After you've seen the Reaper you tend to not give a shit about what other people think.

  • Like 1
Link to comment
Share on other sites

-Preacher cable curls: 60 x10, 3, 4 / 12, 3, 4 / 10, 3, 3

-Reverse grip pushdowns: 80 x 14, 4, 5 / 90 x 12, 4, 5 / 10, 3, 4

-Seated cable face curls: 60 x 18, 5, 6 / 70 x 11, 4, 5 / 10, 5, 5

-Standing bodyweight tri ext: 17, 6, 7 / 15, 6, 7 / 13, 6, 7

-Cable hammer curls with rope: 50 x 10, 4, 4 / 8, 5, 6 / 9, 5, 4

-1 arm db ext: 30 x7,3,3 / 8,3,2 / 8,3,2

Link to comment
Share on other sites

-Bench press: blue bands + 2-25s hanging, 95 x6, 2, 3 / 65 x7, 3, 3 / 6, 2, 3

-CSR: 140 x15, 5, 4 / 160 x 10, 4, 2 / 8, 3, 3

-Incline machine bench: 220 x7, 1, 1 / 180 x 12, 3, 3

-Reverse grip pulldowns: 140 x 10, 4, 3 / 10, 4, 3

-Inc. Flys: 50 x15, 3, 6 / 60 x 9, 2, 2

-Inverted rows: 10, 4, 4 / 10, 4, 3

Arms are measuring out at 19.5 inches. Growing like a weed. Happy with my strength levels right now as well. Going to put some deadlifts into the mix starting tomorrow.

Link to comment
Share on other sites

0600

-Machine military press: blue band looped around bottom of machine and up around handles, 110 x 10, 4, 4 / 9, 2, 2 / 8, 2, 1

-Cable shrugs: 250 x 20, 10, 10 / 20, 10, 10 / 20, 10, 10. This is a great exercise that really makes you lean back and engage the traps. Makes them very sore.

-Standing reverse flys with blast straps: x20, 12, 10 / 15, 10, 8

Deadlifts will be done later today.

-Chest supported row shrugs: 90 x20, 20, 20 / 140 x20, 10, 10

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share

×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.