nockowt1 Posted March 15, 2010 Share Posted March 15, 2010 I'm guessing that your leg is feeling better. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 16, 2010 Author Share Posted March 16, 2010 Better than before. But it's my back that's stopped me doing any leg work for about 5 months. The thigh injury (about 4-inches above the knee) was, as you'll know, from dropping the weight on it. That IS better but still swollen etc. However, the bruising is mostly gone with the previously light coloured bulge now dark. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 16, 2010 Author Share Posted March 16, 2010 Tuesday Shoulders/arms/Vulcan gripper Doing a slightly different program this week so as to free up a days rest at the end before Leg 3. Seated press bar x 12 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 112.5-kilos x 3 x 1 reps. 1st super hard and 2 and 3 hard enough. DB H/Curls** 10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ x 8 reps, 40-kilos @ x 7 reps TPD on LPD 8p x 8 reps, 10p x 8 reps, 13p x 5 hard reps. Machine being used is very stiff/high friction V/Gripper* B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep L/H: L13 x 1 rep, L15 (up from L14 last time) x VVN, 1, 1, 1 reps Good. R/H: L13 x 1 rep, L15 x 1 rep, L17 x VVN, N, N, N. Hard but well enough for now. * super setted with other movements ** super setted with heavy sets on press. Bwt: down a tad but not wearing 2 sweats as before. V nice day today hence no sweats. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 17, 2010 Author Share Posted March 17, 2010 Wednesday Legs/axle work. Axle supersetted with leg work. Leg Press 80-kilos x 8 reps, 120-kilos x 8 reps, 160-kilos x 8 reps. Loads more left but easing back into this. Leg Extension 45-kilos x 8 reps, 90-kilos x 8 reps, 125-kilos x 8 reps. Slight soreness in shin of right leg (as a result of injury soreness in ALL of leg) a little off-putting. The actual weight was super easy. Leg Curl 20-kilos x 8 reps. Stopped. The still present bulge/swelling of the injury over my right knee/quad was VERY off putting and sore after. If I had gone heavier I was afraid I'd make the recovery worse so that was that. Axle Deadlifts bar x 12 reps NB, 70-kilos x 3 reps NB, 100-kilos x 1 rep SBO, 130-kilos x 1 rep SBO, 160-kilos x 1 rep SBO, 195-kilos x 5 x 1 reps B/belts. Well doable. SBO = support belt only, NB = no belt. Quote Link to comment Share on other sites More sharing options...
ChrisJames Posted March 17, 2010 Share Posted March 17, 2010 Good lifting Steve , especially on axle. Steve i have back problems myself(L4 and L5 completely herniated and resting on sciatic nerve and S1 AND s2 worn according to neuro surgeon like a 70 year old, i'm picking Karl Norbergs!!)but i have done a little research , especially on Valentin Dikul, who in my opinion is one of the strongest men of all time, and i started to do lots of good mornings and hypers to warm up before any exedrcise . Touch wood, so far they have reduced pain in the back and legs and have given me a little bit of strength back. With your work ethic and great genetics ,they might be of some benefit to you ,even at your age !!!! Live long and prosper YOUR FRIEND Chris Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 17, 2010 Author Share Posted March 17, 2010 Cheers Chris. I saw a NHS physio a few weeks back and have seen improvements doing what they told me to do. I've some to do later. It only takes a few minutes. Quote Link to comment Share on other sites More sharing options...
ChrisJames Posted March 18, 2010 Share Posted March 18, 2010 Glad to hear it mate. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 19, 2010 Author Share Posted March 19, 2010 Friday Back workout. Lat Pulldowns 80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 160-kilos x 8 reps F/Raises 5-kilos loaded x 8 reps, 13.5-kilos loaded x 3 x 7 reps Low Rows 70-kilos x 8 reps, 110-kilos x 8 reps, 135-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 21, 2010 Author Share Posted March 21, 2010 Sunday one hand deadlifts thumb over B/H: 60-kilos x 3 reps @, 90-kilos x 3 reps @, 120-kilos x 1 rep @ L/H: 140-kilos x F, x 1 rep R/H: 140-kilos x 2 x 1 rep, 150-kilos x F, F, dropped back to 140-kilos x 3 x 1 reps, each better than the last one. As above was a tester I'll be doing 132.5-kilos working sets weight L/H and 142.5-kilos R/H Also to start doing weaver to the rear from next session. Quote Link to comment Share on other sites More sharing options...
ChrisJames Posted March 21, 2010 Share Posted March 21, 2010 Good lifts Steve Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 21, 2010 Author Share Posted March 21, 2010 Not bad for the 1st time in 2 years in that style. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 22, 2010 Author Share Posted March 22, 2010 Monday Seated press down where no 'assistance' provides better leverage. So I'll need to tough it out. Bring it on. bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps, 122.5-kilos (accident) x Fail, 112.5-kilos x Fail (see above), 100-kilos x 3 x 2 reps. EZ Curls Too much faffing around setting up pairs of dumbbells for the warm up sets etc so switched to EZ curls using and Olympic EZ bar bar x 8 reps, +20-kilos x 8 reps, +50-kilos x 8 reps, +60-kilos x 4 reps. All harder on my wrists and inner eblows than the dumbbells. Last set 'loose'. TPD No problems here 60-kilos x 8 reps, 70-kilos x 8 reps, 80-kilos x 8 reps, 90-kilos x 8 reps Mucho grinding of teeth over annoying PC. I must get it looked at soon. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 22, 2010 Share Posted March 22, 2010 Freestanding HSPU would be awesome at your BW maidenfan. How many reps can you do with your feet on a wall? Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 22, 2010 Share Posted March 22, 2010 Freestanding HSPU would be awesome at your BW maidenfan. How many reps can you do with your feet on a wall? Oopsie, I don't know how I typed this in the wrong place. I guess it's because I check your log often as well Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 22, 2010 Author Share Posted March 22, 2010 S'ok. Thanks. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 23, 2010 Author Share Posted March 23, 2010 Tuesday V/Gripper B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep, L13 x 1 rep. L/H: L15 x 6 x 1 reps (up with bands next time) R/H: L16 (thought it was 17 and I was monstering it until the penny dropped - d'uh!) x 4 x 1 reps, L17 x N, VVN, VN. I will get L17 again soon. Weaver stick (using standard size e-z curling bar as per) B/H: bar x 3 reps @, +1-kilos x 3 reps @, +2-kilos x 2 reps @ (alternating hands), +2.5-kilos x 2 reps @ (alt as before). L/H: +3-kilos x 1 hard rep then one failed rep R/H: +3-kilos x 2 x 1 reps. NB: to begin with it felt easier using my left hand all the way to 3-kilos then my right hand 'came on strong' as it were and the left, as above, started to struggle. Some stretching during as I neglected to do any yesterday (forgot). I also have some more to do later. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 24, 2010 Author Share Posted March 24, 2010 Wednesday Double over hand thick bar deadlifts bar x 12 reps, 70-kilos x 3 reps, 100-kilos x 1 rep, 130-kilos x 1 rep, (added support belt here, all previous reps done with f'all) 160-kilos x 1 rep, (both belts on and shoes off) 200-kilos x 1,1,1,1,3/4,1. From No 3 o/wards slightly dizzy. Orbi 30/30 B/H B/W Quote Link to comment Share on other sites More sharing options...
ChrisJames Posted March 24, 2010 Share Posted March 24, 2010 Good lifting bro !!! To give your lower back a rest mate and easeit a bit but still work thickbar, i do this. Get your 2 " bar and put it as high as you can through power rack and hang off it and add resistence with dipping belt or in your case stunning buxom blondes to hang off your waist. It will give you traction amongst other things !! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 24, 2010 Author Share Posted March 24, 2010 We still have the 2" tubing for chins and I hung off that before training. I also did a back release trick as well (more later). Quote Link to comment Share on other sites More sharing options...
The Mac Posted March 24, 2010 Share Posted March 24, 2010 The old Nick McKinless / Loz hang comes to mind... Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 25, 2010 Author Share Posted March 25, 2010 Thursday Leg Press 80-kilos x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps. Slight twinge in right knee. Leg Ext 60-kilos x 8 reps, 125-kilos x 8 reps, 145-kilos x 8reps. Used towel on right shin to aid discomfort issue. Leg Curl 20-kilos x reps, 30-kilos x 8 reps, 40-kilos x 8 reps (6+1+1). Kept knee swelling off pad for all sets Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 27, 2010 Author Share Posted March 27, 2010 Saturday. To begin with I wasn't going to train today so cleaned up around the house, had another cup of coffee and so on. Then wandered over, still in half a mind, to see how Greg was getting on. I started warming up and then demonstrated some 'zoning in' techniques (getting the most our of yourself type stuff) to Greg. These, due to the almost auto-pilot type response (ie: I got fired up myself) meant 2 things. Firstly I ballsed up the loading of the bar (see notes) and 2 had a good session. One hand deadlift - thumb over B/H: Bar x 8 reps a hand, 60-kilos x 3 reps a hand, 90-kilos x 3 reps a hand, 120-kilos x 1 rep a hand L/H: *130-kilos x 4 x 1 reps.... 140-kilos x 4 x 1 reps R/H: *140-kilos x 4 x 1 reps.... err no. 160-kilos x 4 x 1 reps *Greg pointed out that I had in fact pulled 160-kilos for my first single which meant that 130 was in fact not 130 but 140 and 140 was not 140 but 160-kilos. I thought 'sod it' and carried on anyway and so had a great session Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 28, 2010 Author Share Posted March 28, 2010 Sunday Much later than usual (bloody clocks go forward today) so trained after 4pm Back Lat Pulldowns 80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 162.5+ kilos x 4 reps (more than 162.5-kilos because I used a broken dumbbell bar and collar to hold 22.5-kilos onto stack so kept reps low). Iffy r/elbow and r/bicep irritated by pulldowns esp (wore sleeve) F/Raise +5-kilos x 8 reps, +13.5-kilos x 3 x 8 reps (all tough) Low Row 70-kilos x 8 reps, 110-kilos x 8 reps, 135-kilos x 8 reps Weaver stick to the front (for Brits) broomstick x 6 reps, hollow EZ bar x 3 reps @, solid e/z bar (as per/10.8lbs on scales) x 3 reps @ (alt and nice n easy with left hand), +1/2-kilo (11.9lbs) x 3 alt reps @, +1-kilos x 3 x 1 reps R/H and 1 rep left (would not budge after that) Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 29, 2010 Share Posted March 29, 2010 Sick one hand deadlifting mobster! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 29, 2010 Author Share Posted March 29, 2010 It was a good day. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.