Christian's Continuous Improvement - Strength, Fitness, and Body Recomposition

**ChinoZ32** · 03-11-2014, 04:34 AM

Week 114 - Day 2 - 11/03/2014

Sleep/Recovery
Five days with not taking additional melatonin, so far so good (I’ll post a summary on a 2 week post Melatonin test). Despite sleep being dirty, I still managed to clock six hours and eighteen minutes last night.

Damage control
I made mention yesterday of weak foundation on lower back right side during squats, from sleep. It’s a 3/10 soreness today. I slept in a better position though so the area wasn’t so tight this morning. Still on the search for a physio around the area of work to help manage subscapularis tendonitis. More or less now back to self managing it, but continuing to do what was prescribed.

Pressure Point (4:30PM - Warm up)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Dumbbell lying external rotation

10x4kg
10x4kg
10x4kg
10x4kg

Dumbbell lying internal rotation

10x4kg
10x4kg
10x4kg
10x4kg

Plate on palm underhand internal/external rotation

10x5kg
10x5kg

Plate rotation (plates on palm)

10x5kg
10x5kg

Barbell bench press paused

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
3x60kg
2x80kg (Start)
3x90kg
5x85kg
5x80kg
5x80kg (Finish)
5x75kg (three second pauses bar in chest)
5x75kg "
5x75kg "
5x75kg "
5x75kg "
5x75kg "
5x75kg "

Decompression (every set of bench)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

[DEL]Overhead press (cancelled, left shoulder)[/DEL]

Neutral grip chin up

5xBW
20xBW (Start)
5xBW+20kg
5xBW+30kg
2xBW+55kg
2xBW+55kg (Finish)
6xBW+20kg
10xBW

Dumbbell bench press

12x25kg
12x25kg
12x25kg
12x25kg
12x40kg
12x40kg
12x50kg
12x50kg

SUPERSET

Chest supported row alternate grip per set

8x25kg
8x25kg
8x25kg
8x25kg
8x50kg
8x50kg
8x50kg
8x50kg

[DEL]Dumbbell rolling tricep extension (cancelled, left shoulder)[/DEL]

Dumbbell hammer curl

12x18kg
12x18kg
12x25kg
12x25kg
12x18kg
12x18kg
12x18kg

SUPERSET

[DEL]Dumbbell lateral raise (cancelled, left shoulder)[/DEL]

SUPERSET

Face pull

16x30kg
20x30kg
25x30kg
25x30kg
25x30kg
25x30kg
25x30kg

Band low hands crossed row pause slow release (7:15PM - Cool down/Rehab)

10x1"
10x1"

Band rear to front straight arm raise

10x1/2"
10x1/2"

Straight arm exercise ball plank (? - hands on ball - shoulder stability)

20s
30s
40s
60s

Pressure Point

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs
Double ended thingo for lower back

Notes
Feeling quite underworked today, but like a recent pattern, despite being heavier than last week today actually felt easier. About six of Fitness First gyms, where I only trained using what equipment was available, to when I walked into PTC, needing a spot to do very shakey sets of 1 reps of 80kg, this is at Week 101 for the record, and I’m easily doing sets of 5. Also something clicked nicely with bench where I got even a more secure back lockout, tested it on a bunch of 5x75kg with 3 second pauses, a nice WOW that felt easy moment. I had a good crack on the neutral grip chin ups, very dirty with the 2x set consisting of one rep just on chin, the other just above the face, consistently on two sets. 16kg away from bodyweight, and also dead hang on each rep. The remainder were also part of my program but as I mentioned this week, the accessory work will be toned down.

**ChinoZ32** · 03-12-2014, 04:05 AM

Week 114 - Day 3 - 12/03/2014

Sleep/Recovery
Five hours twenty-seven minutes clocked, below my current new average, the first five hour mark sleep this week with the first two over six hours with the first close to seven. Average overall is still higher, positive outcome so far with no additional melatonin intake.

Damage control
Nothing new to report, shoulder subscapularis tendonitis untested. Hybrid self managed mode in search for a new physio.

Pressure Point (4:25PM - Warm up)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Barbell deadlift

3xBar
3xBar
3xBar
3x70kg
3x70kg
3x70kg
3x120kg
3x120kg
1x160kg (Start)
1x170kg
3x187.5kg
3x175kg
3x165kg (Finish)
3x120kg
3x160kg
3x160kg
3x140kg
5x140kg
5x140kg
5x120kg

Barbell deadlift 3 count below the knee then speed pull

3x70kg
3x70kg
3x110kg
3x130kg
3x140kg (Start)
3x150kg
3x170kg (Finish)
3x120kg
3x120kg
3x70kg

Barbell snatch grip deadlift

3x70kg
3x70kg
3x90kg
5x100kg (Start)
5x125kg
5x115kg (Finish)
5x90kg
5x70kg

Back extension 45"

5xBW
10xBW
15xBW+5kg
15xBW+5kg
15xBW+5kg
15xBW+5kg
20xBW+5kg
20xBW

Barbell pendlay row

8xBar
8x40kg
8x60kg
8x60kg
8x60kg
8x60kg
8x60kg
8x60kg

Band low hands crossed row pause slow release (7:30PM - Cool down/Rehab)

10x1"
10x1"

Band rear to front straight arm raise

10x1/2"
10x1/2"

Dumbbell lying external rotation

10x4kg
10x4kg
10x4kg
10x4kg

Dumbbell lying internal rotation

10x4kg
10x4kg
10x4kg
10x4kg

Plate on palm underhand internal/external rotation

10x5kg
10x5kg

Plate rotation (plates on palm)

10x5kg
10x5kg

Straight arm exercise ball plank (? - hands on ball - shoulder stability)

20s
30s
40s
60s

Pressure Point

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs
Double ended thingo for lower back

Notes
It’s been very common lately, where I feel slight fear when I look at my routine on paper. Today, even looking at it just made me tired. I arrive in the gym, get changed, do my pre-hab stuff. Then I put some Enya on, which I have been listening to the past three weeks, angry music has been getting repetitive. And before I know it, I’ve just pulled around 17,200kg in total. I successfully met all my progression numbers for today for this week. Even my three second below knee deadlifts felt tighter. Everything seemed easier than last week, which was even lighter in load. Solid day, as usual, I am keeping accessory work accessory, no more progression. Hands survived, strapped up part of the way from pause deadlifts and majority of snatch grip, as my grip, after over twenty sets of deadlift, was starting to give. No belt, still on 72kg.

**ChinoZ32** · 03-13-2014, 04:55 AM

Week 114 - Day 4 - 13/03/2014

Sleep/Recovery
Five hours fifty-four minutes clocked. I woke up feeling tired, but considering it�s nearly six hours which is well above average, and that it�s a lot cleaner than average, it didn�t make sense. My theory is that I�ve actually entered a �good quality� sleep and the fact that it was short lived, getting out of it made me tired. Akin to when you�re about to cum, then for some reason you had to pull back....
Anyway, weekly sleep report is here and my gathering of information along with this report seems to be aligned. This is half a week of not taking any additional melatonin. Good progress.

Injury Management
Untested subscapularis tendonitis, now just directly avoiding military/shoulder presses and any form of lateral raises only on the side which are direct flagged movements for my current condition. Standard bench presses seem to be going good now and tracking where I left off. Also, I�ve started using �The Rotater� again, ****ing brilliant device it is.

Physiotherapist Appointment
I couldn�t find a new/alternate physiotherapist so I decided to go ahead with my existing appointment. This was much better than the previous ones. Loosened up the area, tight capsules apparently. More exercises given but this time I said I won�t come in for two weeks. I�m not sure why she�s so eager to see me on a weekly basis. I am to maintain existing exercises, put more load to increase strength and strength endurance in some, along with some additional ones. I�ll be selective again because unlike a professional athlete, I have no time to spend all day doing rehab work. I questioned why my range of movement for my external cuff rotation is so small unlike when I see others doing it at full ROM. She reckons it might just be my mechanics. We measured my range of movement and both sides were the same at a laughable 60 degrees, WTF. I also now have some stretch tape applied with front shoulder muscles being pulled to make room for supraspinatus which the phsyio believes is currently being pinched.
Changes:

Increase load on low band cross arm row then slow release
Add ball plank with partial push ups
Straight arm plank on the ground with partial push up with 5 second hold every repetition
(I Like this one, it actually felt good) Neutral shoulder, isolated straight arm with exercise ball on palm push against the wall and do center to 12, center to 6, center to 9, center to3, center to 10, center to 2, center to 8, center to 4, small circle then bigger circle

Pressure Point (4:35PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator

8x4kg
8x4kg
8x4kg
8x4kg

Lying dumbbell external rotator

8x4kg
8x4kg
8x4kg
8x4kg

Plate on palm underhand internal/external rotation

10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg

Barbell paused bench press

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
3x60kg
3x70kg
5x80kg
5x80kg
5x85kg
5x90kg
5x90kg
5x80kg
5x80kg
5x80kg
5x80kg
3x80kg (5 second hold on chest then push)
3x80kg (10 second hold on chest then push)

Straight leg raise every after a bench press set - lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

[DEL]Barbell overhead press[/DEL]

Barbell close grip incline bench press

10xBar
10xBar
10x30kg
10x30kg
10x40kg
10x40kg
10x40kg
5x50kg
5x55kg
4x60kg
8x40kg
8x40kg

Kettlebell clean and press

10x10kg
10x10kg
10x10kg
10x16kg
10x16kg
6x24kg
10x16kg
10x16kg
6x24kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg

Dumbbell one arm row

5x20kg
5x20kg
8x35kg
8x45kg
8x50kg (Gyms max)
8x50kg "
8x50kg "
8x50kg "
8x20kg
8x20kg

[DEL]Dead hang pull up[/DEL]

Dumbbell bench press

15x30kg
25x30kg
30x30kg

Cable lat pull down v-grip dead hang

15x35kg
15x45kg
15x55kg
15x35kg

SUPERSET

Band pull apart 1in.

25
25
25
25

SUPERSET

Band tricep push down 1in.

25
25
25
25

Band low hands crossed row pause slow release1.5in. (8:15PM - Cool down/Rehab)

10
10

Band rear to front straight arm raise 1/2in.

10x
10x

Straight arm exercise ball plank and hand push up holds (? - hands on ball - shoulder stability)

20s
30s
40s
60s

Exercise against wall shoulder mobility

2xRounds
2xRounds

Pressure Point

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs
Double ended thingo for lower back

Notes
Got carried away, ended up surpassing my working bench day this week today which was supposed to be an active recovery day. Still deliberately skipping dead hang pull ups and OHP, no movement flagged against subscapularis tendonitis. Bench moving along nicely, should even be better when I restore my left lat activation and when subscapularis tendonitis is completely resolved.

**ChinoZ32** · 03-14-2014, 02:44 AM

Week 114 - Day 5 - 14/03/2014

Sleep/Recovery
Four hours and thirty minutes clocked. Pattern that is becoming apparent: once a week sleep will drop below five. That’s one thing to work on. Still, an improvement from 3hrs once or twice a week.

Injury Management
No change. Feeling great overall, soreness levels low due to a few factors, ie. better sleep/recovery and smarter prehab/post workout rehab. Subscapularis still untested and taped, actively avoiding known flagged movements.

Pressure Point (4:25PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator

8x4kg
8x4kg
8x4kg
8x4kg

Lying dumbbell external rotator

8x4kg
8x4kg
8x4kg
8x4kg

Plate on palm underhand internal/external rotation

10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg

Barbell squat

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
5x60kg
5x70kg
5x70kg
5x70kg
5x80kg
5x80kg
5x80kg
5x90kg
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

Barbell front squat

2x30kg
2x30kg
2x30kg
2x40kg
2x40kg
2x40kg
1x60kg
1x70kg
1x80kg
1x90kg
[DEL]1x100kg[/DEL]

Pressure Point (6:45PM - Cool down)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area

Notes
The body must be adapting to longer sleep duration. I've lifted pretty long and hard with less than four hours sleep before, after an entire day of being a geek machine in the office. Today, I felt so tired I walked out of work, sat on a bench and actually took a ****ing nap. Nothing changed when I walked in the gym, decided to stick to body weight squats eventually. IQ must have been running low and decided to try front squat singles until I hurt my wrist when I had to bail on 100kg, PB attempt. Only PB I got was being a dumbarse, time will tell if wrist is OK. PS: Took my second nap, up at 8:30PM.

**ChinoZ32** · 03-17-2014, 03:27 AM

Week 115 (De Quervain's Tendinosis - Week 1 Recovery) - Day 1 - 17/03/2014

Sleep/Recovery
Solid recovery over the weekend. Clocked six hours one minute last night, was in bed for seven hours thirty-six minutes. Still over my average.

Injury Management
My self analysis from Day 5 last week is “de Quervain Tenosynovitis”. The classic test Finklestein test is positive as well as moving the wrist up and down with palms down triggers the same area, like someone twisting a knife in there. Running around calling up for a doctor’s appointment to acquire a referral for a scan on both hands.
All of this, subscapularis tendonitis, are testing. I will continue to do what I can working around this ****.
Update:
Doctors diagnosis, srapin only, maybe a minor stress fracture. Scanned, my baby girl Asian wrists look OK in these Asian eyes. Waiting to see what the doctor thinks. Now wearing a de quervain's brace. I couldn’t drive on Saturday. I could drive yesterday and today but I still just lean on the wheel with my right wrist while I use my left to take off the wheel and change gears. Sharp corners all left hand only. Still having challenges opening doors, picking up certain things, cleaning dishes, and other day to day activities. People, including the doctor, say between two to three weeks I should be good to start easing into things again. Oh well, more squat work then.

Pressure Point (3:00PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator (left side only)

10x6kg
10x6kg

Lying dumbbell external rotator (left side only)

10x6kg
10x6kg

Plate on palm underhand internal/external rotation)

10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg

Stretch

Barbell rock bottom squat hold stretch

Barbell squat

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x80kg
3x90kg
3x90kg
3x100kg
3x100kg
3x105kg
3x110kg
3x110kg
3x110kg
1x120kg
1x120kg
1x120kg
3x60kg (paused from here, four second count hold at bottom)
3x60kg
3x60kg
3x70kg
3x70kg
3x70kg
2x80kg
2x80kg
3x60kg
3x60kg
3x60kg
3x60kg

SUPERSET

Single arm dumbbell bench press (left side only)

10x8kg
10x8kg
10x10kg
10x10kg
10x12.5kg
10x15kg
10x15kg
10x17.5kg
10x20kg
10x22.5kg
10x25kg
10x25kg
10x30kg
5x35kg
3x37.5kg
3x37.5kg
8x35kg
8x35kg
5x30kg
5x30kg
5x30kg
10x20kg
10x20kg
10x20kg

Bulgarian body weight split squat

10
10
10
10

SUPERSET

Glute hamstring raise

5
10
10
10

SUPERSET

Back extension

10
10
10
10

Pressure Point (5:50PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs
Double ended thingo for lower back

Notes
Underworked, but squats didn’t feel challenging, even though I’m still on baby weights I was only game to do 120kg on singles. Last week’s progression saw me on 120kgs on triples. Although squatting was just a test because I didn’t know how my right hand would cope, I had to switch to super wide grip with all fingers over the bar, not the narrow grip I’m used to which is just-off shoulder width and with both thumbs under. I don’t see progression with any other lifts, which might be a good thing. I was just starting to see good things with bench from doing shaky singles of 80kg in December from last week with 3x80kg 10 second pauses and 5x90kg paused bench presses, now I have to stop.
Weekend was completely passive recovery. I tested with brocurlZ, push ups, and I couldn’t even pick up a kettlebell let alone test clean and presses.

**ChinoZ32** · 03-18-2014, 03:52 AM

Week 115 (De Quervain's Tendinosis - Week 1 Recovery) - Day 2 - 18/03/2014

Sleep/Recovery
Very messy but still clocked 6hrs 35mins, well above my average. In bed for 7hrs 43mins but I woke up a fair few times. Time to fall asleep was under 30 minutes. I'm on my fourth week now without melatonin. I'm glad my "theory generating" self research was successful and I stuck to my instincts by not tapering off melatonin intake. Success indeed.

Injury Management
The beauty about my current situation, I can squat daily. I’ve had my right wrist bandaged all weekend but got a splint with a metal frame which does a much better job of restricting thumb and wrist movement. Left wrist is also affected but nowhere near as much as my right wrist. All in all, I’ve done much better today with the assistance of the brace to minimise those random unexpected excruciating moments. The only time I’ve triggered the area is twice, when I took my the brace and washed my coffee and travel mug at work, and washing dishes at home, despite trying my best to move it slow and gentle, it made my cry inside.

Pressure Point (4:25PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator (left side only)

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator (left side only)

10x4kg
10x4kg
10x4kg
10x4kg

Plate on palm underhand internal/external rotation)

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Stretch

Barbell rock bottom squat hold stretch

Barbell squat

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x80kg
3x90kg
3x90kg
3x100kg
3x100kg
1x120kg
1x120kg
1x120kg
1x120kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x60kg (paused squats ten second count on bottom)
3x60kg "
3x70kg "
3x80kg (paused squats five second count on bottom)
3x80kg "
3x80kg "
3x80kg "
3x60kg (paused squats ten second count on bottom)
3x60kg “

SUPERSET 1 of 2

Single arm dumbbell bench press (left side only)

10x10kg
10x10kg
10x10kg
10x15kg
10x15kg
10x15kg
10x20kg
10x22.5kg
10x27.5kg
8x35kg
4x37.5kg
4x37.4kg
8x35kg
8x35kg
10x30kg
10x30kg
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg

SUPERSET 2 of 2

Dumbbell bent over row (left side only)

10x20kg
10x20kg
10x20kg
5x32.5kg
5x40kg
5x50kg (gyms max)
8x50kg "
10x50kg "
10x50kg "

Bulgarian body weight split squat

10
10
10
10

SUPERSET

Glute hamstring raise

10
10
10
10

SUPERSET

Back extension

10
10
10
10

Pressure Point (7:10PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Notes
Felt good. Work capacity is unexpectedly higher than expected. Puzzled at squats, why 100kg feels easy, add another 20kg and suddenly I’m not brave enough and slow to move bottom up. Nonetheless, the grind continues. Since my left side is generally weaker than my right, I have no problems only working on my right side for presses and rows, still solid even when taking into consideration the volume involved. Nothing flagged for left wrist, maybe once when squatting when gripping the bar, nerves impinged from inflamed tendons maybe.

**ChinoZ32** · 03-19-2014, 03:37 AM

Week 115 (De Quervain's Tendinosis - Week 1 Recovery) - Day 3 - 19/03/2014

Sleep/Recovery
A cleaner sleep last night. Averages on actual sleep time this week has crept up over six hours to 6hrs 13mins. My body now seems to favor sleep over 5.5hrs and when it dips below 5, well, last Friday happens (injury). Qualitative statement: If I thought work capacity was pretty high already, it just got higher. Recovery from soreness and DOMS, very significant, most likely and partially attributed to better pressure point, pre-hab and post workout rehab activities.

Injury Management
Slowly improving on the de quervain’s end. Day five post incident, I can now pull the seat belt over my right shoulder with my right hand NEARLY doesn’t hurt, where-as I was required to use left hand because of the sensitivity/pain/tenderness. Driving and changing gears still done on one hand but I can use my right hand to steer now only during small turns. I don’t see me easing into things only after two weeks, prediction of doctors and others’ seem to be on the mark. Sharp twisting knife still evident on basic movements, ie. cleaning dishes, pulling zips, picking up objects from certain angles, and “ctrl + p” on the keyboard (LULZ).
Update: Doctor’s report - no fractures, normal x-ray. *phew*
Also, I’ve noticed an extended ROM during my lying dumbbell external rotations, pretty stoked about that.

Pressure Point (4:30PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Plate on palm underhand internal/external rotation)

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell squat concentric on pins - below parallel

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x100kg
3x100kg
3x120kg
2x130kg
1x140kg (couldn't get up on second repetition)
1x140kg
0x150kg (dropping it back down)
3x100kg
2x120kg
2x130kg
1x140kg
1x145kg
3x100kg
3x110kg
3x110kg
3x120kg
3x120kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg

Single arm dumbbell bench press (left side only)

10x10kg
10x10kg
10x20kg
10x20kg
5x30kg
5x30kg
2x40kg
2x40kg
5x32.5kg
5x32.5kg
5x32.5kg
5x32.5kg

SUPERSET

Dumbbell bent over row (left side only)

10x20kg
10x20kg
10x30kg
10x30kg
10x40kg
10x40kg
10x50kg (gyms max)
10x50kg "
10x50kg "
10x50kg "
10x50kg "
10x50kg "

SUPERSET

Bench straight leg raise

10
10
5
8
10
10
10
10
10
5
10
5

Pressure Point (7:15PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator (left side only)
10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator (left side only)

10x4kg
10x4kg
10x4kg
10x4kg

Notes
Solid session. Initially wanted to use chains for the bar to rest on but I did well with just the pins on the concentric/Anderson squats. I wanted to start just on parallel since I haven’t done these for a while, Sherro wanted me to go lower. So lower I went. This was below parallel, and I estimate a few inches from rock bottom, most definitely the deepest concentrics I’ve ever done. My aim was to work on my balance from the bottom and I’ve had the idea in my head on where I should be taking off from. Twice I couldn’t complete a repetition due to fatigue, once I dipped forward. The rest were good repetitions and I got my balance right. It’s also a confidence booster to get some load on my back, managed over 2x bodyweight.

**ChinoZ32** · 03-20-2014, 04:54 AM

Week 115 (De Quervain's Tendinosis - Week 1 Recovery) - Day 4 - 20/03/2014

Sleep/Recovery
My 6hrs+ sleep streak has been broken with last nights 5hrs 44mins (about my current average). All good.

Injury Management
Wrists haven�t worsened, still slowly recovering. Only triggered it once, washing dishes.... Still training left side only in terms of upper body. DOMS surprisingly good, pressure point/rehab and improved sleep/recovery most definitely making a positive impact.

Pressure Point (4:30PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell low box (lowest stand, approx 40 degrees femur/tibia) squat

3xBar
3xBar
3xBar
3x30kg
3x30kg
3x30kg
3x40kg
3x40kg
3x40kg
3x50kg
3x50kg
3x50kg
3x60kg
3x60kg
3x60kg
3x70kg
3x70kg
3x70kg
3x80kg
3x80kg
3x80kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x40kg
3x40kg
3x40kg
3x40kg
3x40kg

Barbell straddle deadlift (one arm, left arm only)

3xBar
3xBar
3xBar
3x30kg
3x40kg
2x50kg
2x60kg
1x70kg
1x70kg (straps from here)
2x70kg
1x80kg
1x100kg
1x120kg
1x140kg
1x150kg
3x100kg
3x100kg
3x100kg
3x60kg
3x60kg

Dumbbell bench press

10x15kg
10x15kg
10x25kg
10x25kg
10x30kg
10x30kg

SUPERSET

Glute hamstring raise

10
10
15
15
15
20

Pressure Point (7:20PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator (left side only)

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator (left side only)

10x4kg
10x4kg
10x4kg
10x4kg

Notes
Active recovery. Light deep box squats using the shortest available out of the set (there are others but they aren�t specifically used for it plus they are not stable) and the lowest I�ve box squatted before. Lower back right side gradually got sore, 4th day of squatting maybe taking it�s toll. I was rocking initially, got told not to, so maybe that could be the cause. Moderate levels of soreness, feels like the lower part of the erector spinae. Single arm straddle deadlifts were a first. I thought I�d test my not-very active left latissimus dorsi muscle, and overall tightness. I passed successfully, at 71kg with my weak side, I can press my legs and stand up with 150kg. I should be able to squat OK tomorrow, this volume should assist with confidence and strengthening my weak squat structure.

**ChinoZ32** · 03-21-2014, 02:44 AM

Week 115 (De Quervain's Tendinosis - Week 1 Recovery) - Day 5 - 21/03/2014

Sleep/Recovery
Five hours twenty minutes clocked, the only night this week below my average. Still good.

Injury Management
Feeling good, erector spinae still sore but it didn’t really get in the way of today’s training. 6 days post wrists injury, starting rehab today. Flagged twice today. Maneuvering in the apartment car park this morning. And finally, chopping sweet purple potatoes for me to roast. It’s all good, roasted potatoes is the bestest.

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (4:30PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on glutes, upper back subscap/infraspinatus area
"The stick" calves, and legs

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell good morning

8xBar
8xBar
8x30kg
8x30kg
8x40kg
8x40kg
5x50kg
5x50kg
5x60kg
5x60kg
5x70kg
5x70kg

Barbell squat four second pause at bottom

3xBar
3xBar
3x60kg
3x60kg
3x70kg
3x70kg
3x80kg
3x80kg
3x90kg
3x90kg
1x100kg
1x110kg

SUPERSET

Dumbbell one arm bench press (left arm only)

10x15kg
10x15kg
10x25kg
10x25kg
5x32.5kg
5x32.5kg
5x32.5kg
5x32.5kg
5x32.5kg
5x32.5kg
5x32.5kg
5x32.5kg

Dumbbell bicep curl (left arm only)

10x8kg
10x10kg
10x12.5kg
10x12.5kg
10x12.5kg
15x10kg

SUPERSET

Back raise

10
10
15
20
25
30

SUPERSET

Glute hamstring raise

10
10
15
20
25
30

Cable single arm pull down (left arm only)

10x25kg
10x25kg
10x30kg
10x30kg
10x30kg
15x30kg

Pressure Point (7:15PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on glutes, upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator (left side only)

10x5kg
10x5kg
10x5kg
10x5kg

Lying dumbbell external rotator (left side only)

10x5kg
10x5kg
10x5kg
10x5kg

Notes
Solid effort, just a light active recovery day. Stronger than expected at good mornings and always slow, and pausing on the last rep, just 1kg of good morning my own weight. Four second pause squats strong. Even more impressed when I checked form of bar only - 60kg form check from 31st of January 7 weeks ago to today at 4 second pause on 110kg. Current form is more upright, very pleased with that progress. Currently sitting on 71kg - 72kg. One final thing I noticed on the videos, despite being lighter now, for some reason they look thicker/stronger.

**ChinoZ32** · 03-23-2014, 02:16 AM

Post Melatonin Test

Purpose
To monitor second phase of my melatonin testing. The initial test lasted for two weeks from 10/02/2014 to 23/02/2014, limited to the working days only. The reason for this is to allow flexibility on weekends. The second phase started on 24/02/2014. Initially, I was only going to post results two weeks post phase 1 but I�ve just been too busy and I figured, why not extend that range a little bit to a full month. Again, like the first phase, these results are for the working days only for the same reason of allowing flexibility on the weekend. Nothing has changed here apart from I have not taken any melatonin for the past month. At first I thought I would taper off the melatonin, either an on and off but since we are dealing with a hormone here, something tells me this approach might just mess things up. So for the entire four week duration.

Outcome

For comparison, here are the results from the first phase, the main points are:

Duration
Non-melatonin average - 5hrs 03mins

Phase 1 average - 5hrs 43mins

Outcome:

40 minutes of sleep gained per night OR 6hrs of sleep gained for every 9 nights of sleep

Consistency
Non-melatonin range of sleep duration varied from 3hrs 29mins to 6hrs 58mins, a gap of 3hrs 29mins

Phase 2 range of sleep duration varied from 4hrs 43mins to 6hrs 40mins, a gap of 1hr 57mins

Outcome: 44% reduction, reduced range from 3hrs 29mins to 1hr 57mins

Phase 2 outcome:

Duration
Phase 1 average - 5hrs 43mins

Phase 2 (non-melatonin) average - 5hrs 58mins

Outcome: 15 minutes of sleep gained per night

Consistency
Phase 1 range of sleep duration varied from 4hrs 43mins to 6hrs 40mins, a gap of 1hr 57mins

Phase 2 (non-melatonin) range of sleep duration varied from 4hrs 27mins to 6hrs 44mins, a gap of 2hrs 17mins

Outcome: 17% increase, 20 minutes increased in range from Phase 1

Next stage
Although range/consistency has decreased a little, the most important progress is the increase of average duration of sleep over four weeks without melatonin, just 2 minutes away from 6hrs. I�m not a fan of creating dependencies, and for that reason I will supplement melatonin. The next phase approach is unclear currently however the goal is to improve sleep quality. Phase 2 shows that for every 20 days of sleep, I am awake 3hrs 07mins. Restlessness duration is much worse at 11hrs 11mins.

**ChinoZ32** · 03-24-2014, 04:38 AM

Week 116 (De Quervain's Tendinosis - Week 2 Recovery) - Day 1 - 24/03/2014

Sleep/Recovery
Good habits developed over the weekend averaging 7hrs to 8 hrs sleep per night. Last night clocked 6hrs and 40mins.

Damage control
All soreness from last week cleared up. Right wrist aggravated a little bit but not during my light active recovery sessions over the weekend but sometime after the Sunday session. It’s ever so slightly worsened after that, I’m not sure which particular movement may have triggered it.
Edit: Spoke too soon. I pulled something and I know it’s not an SIJ issue. It’s either my erector spinae or internal obliques, see notes below.

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell squat

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x80kg
3x100kg
3x100kg
1x120kg
1x125kg
1x130kg
3x100kg
3x100kg
3x100kg
3x62.5kg
5x100kg
7x100kg
5x100kg
3x110kg
3x110kg
5x100kg
1x100kg (flagged - erector spinae maybe)
1x60kg

Single arm dumbbell bench press (left side only)

8x20kg
8x20kg
8x20kg
8x20kg
8x30kg
8x30kg
8x30kg
8x30kg
3x40kg
2x40kg
8x35kg
8x35kg
8x30kg
8x30kg
5x30kg
5x30kg

SUPERSET

Dumbbell bent over row (left side only)

5x30kg
5x30kg
5x30kg
5x30kg
5x42.5kg
5x42.5kg
5x42.5kg
5x50kg (gyms max)
5x50kg "
8x50kg "
10x50kg "
10x50kg "
10x50kg "
10x50kg "
5x50kg "
5x50kg "

Pressure Point (7:20PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Lying dumbbell internal rotator (left side only)

10x5kg
10x5kg
10x5kg
10x5kg

Lying dumbbell external rotator (left side only)

10x5kg
10x5kg
10x5kg
10x5kg

Stretch

QL stretches (last minute)

Notes
Finally was seeing progress with squats while still gripping the bar weirdly due to wrists injury. Managed improve on 130kg. Even managed to hit 5x100kg multiple sets and got up to 7x100kg. I rest, I want to dish out more and just stick to 100kg and all of a sudden I can’t do more than one. Drop to 60kg, OK lets cool down, I couldn’t do more than 1. From there, my lower back right side is gradually feeling sore. Not DOMS sore, not SIJ, but soft tissue. Last week during concentrics I noted something sore with what I suspected my right side erector spinae. A nice fellow in the gym inspected, he’s a PT, a sports massagist, but not a physio. Got me to do a Quadratus Lumborum stretch, instant relief. I stand back up, **** MOI! I can’t get the area with a PVC pipe, but I can get it with a ball as long as I dig down. He hands on inspected, the area affected runs straight up. I think maybe it could be the internal oblique, but the pain can go as high as beside my right latissimus dorsi, which makes me think it’s the erector spinae which I’ve pulled. For the remaining time, I kept going. In essence, I felt underworked because I could not stop the distraction from the pain. I normally don’t take pain killers and muscle relaxants (all I’ve had) but tonight I have. Tomorrow will not be pretty.
I feel like wearing a cape with an “i”, like Mr. Incredible. Except it stands for Mr. Injury. **** this **** though I’ll find a way to work around this, while working around two others already. Lucky three.

Weekend Sunday Movie

Dumbbell preacher curl (right arm only)

30x3.5kg
30x3.5kg
50x3.5kg
60x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg

SUPERSET

Dumbbell standing biceps curl (left arm only)

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

SUPERSET

Push up (elevated with grippers, neutral grip)

10
10
15
15
15
20
30
40
30
30
30
30
30
30
30
30

SUPERSET

Kettlebell Clean and Press (left arm only)

10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg

SUPERSET

Kettlebell Press (right arm only)

10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg

SUPERSET

Band pull aparts (green band)

20
20
20
20
20
20
20
20
20
20
20
20
20
20
20
20

Weekend Saturday Movie

Dumbbell preacher curl (right arm only)

30x3.5kg
30x3.5kg
50x3.5kg
50x3.5kg
60x3.5kg
60x3.5kg
70x3.5kg
70x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg
80x3.5kg

Dumbbell standing biceps curl (left arm only)

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
12x12.5kg
15x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

SUPERSET

Push up (elevated with grippers, neutral grip)

10
10
10
10
15
15
20
20
25
25
25
25
25
30
30
40

SUPERSET

Kettlebell Clean and Press (left arm only)

10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg

SUPERSET

Kettlebell Press (right arm only)

10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg

SUPERSET

Band pull aparts (green band)

10
10
10
10
10
10
15
20
20
20
20
20
20
20
20
20

**ChinoZ32** · 03-25-2014, 02:32 AM

Week 116 (De Quervain's Tendinosis - Week 2 Recovery) - Day 2 - 25/03/2014

Sleep/Recovery
Sleep dropped to 5hrs 48mins. It was relatively clean. I was a bit late with everything, home alone all this week means I’m slightly re-adjusting without the gf. Still up early, first in the office, maintaining my preferred timetable.

Damage control
Starting a checklist.

Shoulder mobility due to subscap tear: In progress, rehab reduced due to De Quervain’s tendonitis, I can’t hold on anything with my more severe right wrist
De Quervain’s tendonitis (right wrist above moderate with brace): In progress, maintaining mobility work
Erector spinae/Internal oblique/Quadratus lumborum (further reading and how it feels leads me to believe it is the QL): In progress - most definitely a soft tissue damage, going ape **** with HEAT last night might have helped not make it as bad as I expected this morning, still had to “roll” out of bed, painful to stand up, sit down, and walk, all from the lower back right side and area above it only

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell paused bench press

5xBar
5xBar
5x40kg
5x40kg
5x50kg
5x50kg
5x50kg
5x60kg
5x60kg
5x60kg
5x80kg
5x80kg
5x90kg
3x90kg (5 second hold bar static on chest)
3x90kg
1x95kg
1x100kg
2x80kg (10 second hold bar static on chest)
4x80kg
12x60kg
2x70kg (10 second hold bar static on chest)
5x70kg (5 second hold bar static on chest)
4x70kg "
5x70kg "
5x70kg "

SUPERSET

Leg raise (off bench - lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
10
10
10
10
10
10
10
10

Dumbbell bicep curl

30x10kg
20x12kg
20x14kg
20x16kg
20x18kg
20x20kg
20x16kg
20x16kg

Cable v-bar pull down

20x35kg
20x35kg
10x45kg
10x45kg
10x45kg
15x45kg
20x45kg
25x45kg

Band pull apart (red)

25
25
25
25

SUPERSET

Band tricep extension (orange)

25
25
25
25

Pressure Point (7:20PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Pressure point with hard rubber ball on upper back subscap/infraspinatus area
"The stick" calves, and legs
Double ended dildo on QL

Lying dumbbell internal rotator

10x5kg
10x5kg
10x5kg
10x5kg

Lying dumbbell external rotator

10x5kg
10x5kg
10x5kg
10x5kg

Stretch

QL stretches

Notes
Tested a lot of things today due to QL inflammation, I’m convinced it’s QL now. Pull ups, no go. Back raise, might be OK. GHR no go. Deadlift (bar only), no go. I hear a voice telling me to take the rest of the week off, but it got me more psyched up and determined to be sensible and work around all the ****ing injuries I’m managing. I’ve never had this many before at any given time. I started testing how my De Quervain’s wrists are going, since I haven’t done a proper bench session in two weeks, and with the QL injury, available pain free movements are starting to become limited.
Bench press, absolutely solid. Two weeks of no progression due to left shoulder rehab, followed by De Quervain's, I thought I’d ease into it. Got up to 3x90kg 5 second count pause on chest, then a single 100kg paused quite easily, strength endurance in the department started running low after that, understandably I haven’t done these for a while, good. Everything else were accessory work. Only pinged my wrist (right one) once and that was when I was rolling the bar forward, while I was laying on the bench. As far as the De Quervain’s injury goes, it actually felt good when there is some weight bearing down on my wrists. The QL has been agonisingly painful all day, and during the session the worse was actually going from a sitting position on the bench and lowering myself down. Leg raises as decompression with hips elevated/non-resting actually provided instant relief. Lots of QL stretching done in between sets.

**Williurms** · 03-26-2014, 10:45 AM

Brah with De Quervains checking in... Here to see how things go with your recovery/what your wrist allows in terms of exercises.

I noticed you went from left hand only upper body workouts to both hands yesterday (bench, curls, pull down), do you fear that even if the exercise doesnt trigger pain in the wrist it may prevent it from recovering? That is my main concern right now. Mine is a little less severe than yours (I can grab bars with no pain), but I've become pretty paranoid about making the wrist worse haha.

**ChinoZ32** · 03-26-2014, 02:05 PM

Originally Posted by Williurms

Brah with De Quervains checking in... Here to see how things go with your recovery/what your wrist allows in terms of exercises.

I noticed you went from left hand only upper body workouts to both hands yesterday (bench, curls, pull down), do you fear that even if the exercise doesnt trigger pain in the wrist it may prevent it from recovering? That is my main concern right now. Mine is a little less severe than yours (I can grab bars with no pain), but I've become pretty paranoid about making the wrist worse haha.

Hey man. No fear here, on my second week since injury. Doctor said that on the three week mark I should be good to start easing on things again but recovery has been speedier than I expected. It's been improving over time but I only gauge it by new things I can do again. The exercises I listed are working I think in combination of massaging some anti-inflammatory cream a couple of times a day at least. Don't be paranoid, get it checked first, rehab it, and slowly re-introduce things you used to be able to do.

**ChinoZ32** · 03-27-2014, 02:36 AM

Week 116 (De Quervain's Tendinosis - Week 2 Recovery) - Day 4 - 27/03/2014

Sleep/Recovery
Back on track, clocked 6hrs 28mins, I was in bed for over 7hrs. Still dirty, woke up a few times.

Damage control

Shoulder mobility due to subscap tear: In progress, slowly re-adding rehab/mobility as De Quervain’s injury improves
De Quervain’s tendonitis (both wrists): Right wrist in brace, rehab/mobility in progress
Quadratus Lumborum: In progress - Phenomenal improvement, very noticeable improvement overnight again

Physio appointment
I forgot to cancel this one early enough so I was courteous enough to go. Some things added to re-hab, nothing major done to QL, ruptured fibres suspected according to physiotherapist. She had a laugh my imbalance of rotator cuffs because since De Quervain’s I could only work on left which was not injured as severely as my right wrist, demonstrated to her how much more ROM I get with left rotator cuffs, LULZ. More exercises/rehab added:
De Quevain’s, using band with assisted extension but unassisted negatives with therabands, up and down and EPL
Hip hike for QL

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Theraband unassisted slow negative up/down
Theraband unassisted slow negative EPL

Pressure Point (4:25PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Lacrosse ball on upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" calves, and legs
Double ended dildo on QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell bench press

5xBar
5xBar
3x40kg
3x40kg
3x60kg
3x70kg
3x80kg
3x90kg
3x100kg
1x110kg
1x110kg (with spot LULZ)
10x60kg
5x70kg
5x80kg
3x90kg
2x100kg (spot on 2nd, running low on bacon)
5x80kg
5x80kg
5x80kg
3x90kg
3x90kg
2x90kg
5x80kg
5x80kg
10x60kg
14x60kg
12x60kg
8x70kg
12x60kg
10x60kg

SUPERSET

Leg raise (decompression every after a bench set)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Bulgarian split squat

10
10
15
15
20
20
20
10
10
15
15
10
10
10
10
15

SUPERSET

Barbell shrug

10xBar
10x40kg
10x60kg
5x80kg
5x100kg
5x120kg
5x140kg
5x160kg
5x160kg
5x140kg
5x140kg
5x140kg
10x100kg
10x100kg
10x100kg
10x100kg

Pressure Point (7:10PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Lacrosse ball on upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" calves, and legs
Double ended dildo on QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
Solid work, not quite an active recovery day only because I was testing my bench speed work, which is rare because I always just benched paused. Quadratus Lumborum surprisingly didn’t get tweaked, maybe because I did one bajillion hip hikes every between set. Also, De Quervain’s didn’t get tweaked, that’s a couple of days on a row now, good progress. Added more rehab work for wrists, feels good. Funny, equal PB on bench considering how fragile my body seems while I’m nursing two non-minor injuries.

**ChinoZ32** · 03-28-2014, 04:13 AM

Week 116 (De Quervain's Tendinosis - Week 2 Recovery) - Day 5 - 28/03/2014

Sleep/Recovery
This is the end of the 7th week since my first melatonin test. The first two weeks being the first phase, and now nearing the end of the 5th week free from melatonin supplementation. Last night was the lowest rest count in since starting my test. In bed at around 10:30PM, lights out (sleep taking over me) only came at 1:15AM, nearly 3hrs of waiting. Total clocked sleep is 4hrs 4mins. I woke up at just before 6AM before my alarm, it probably wasn’t a good idea to go back to bed so I just got up.

Damage control

Shoulder mobility due to subscap tear: In progress, slowly reintroducing rehab/mobility as De Quervain’s injury improves, but I’ll do less just taking note that less seems to be more with my shoulders, still untested
De Quervain’s tendonitis (both wrists): Right wrist still in brace in brace, rehab/mobility still in progress, “ctrl + p” still pain free, “ctrl + o” mild, “ctrl + i” 7/10
Quadratus Lumborum: In progress - No changes overnight, cannot gauge improvement and it definitely hasn’t worsened, appreciating less pain when sitting, standing, and walking, but most evident when sitting in the office and sitting in the car driving

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Glutes, hamstrings, back
Lacrosse ball on upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" calves, and legs
Double ended dildo on QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell incline bench press

5xBar
5xBar
5x40kg
5x40kg
5x40kg
5x40kg
5x50kg
5x50kg
3x60kg
4x60kg
5x60kg
5x60kg
5x60kg
2x65kg
3x60kg (pause on chest)
3x60kg "
3x60kg "
3x60kg "
3x60kg "

SUPERSET

Toes to bar

5
5
5
5
5
5
5
5
5
5
5
5
5
4
2 (horizontal holds)
2 "
2 "
2"
1 "

SUPERSET

Dumbbell bench curlz

10x14kg
10x16kg
10x16kg
10x18kg
10x20kg
10x25kg
15x20kg
15x18kg
15x18kg
15x18kg
15x18kg
20x18kg

Glute hamstring raise - weighted

10x2.5kg
10x2.5kg
10x2.5kg
10x5kg
10x5kg
10x10kg
10x10kg
10x15kg
10x15kg
10x15kg
10x15kg
10x20kg

SUPERSET

Back extension - weighted

10x2.5kg
10x2.5kg
10x2.5kg
10x5kg
10x5kg
10x10kg (stopping early, starting to aggravate QL, lower back tightening)

Pressure Point (7:00PM - Cool down/Rehab)

PVC Roll - Glutes, hamstrings, back
Lacrosse ball on upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" calves, and legs
Double ended dildo on QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes

Solid for an active recovery session considering the sudden drop in sleep last night. Incline, is looking good, although lower in repetitions compared earlier this week it’s been good considering the many unfavourable circumstances. Used to be not a fan of the GHR, a few repetitions and I would be in pain. Then recently started mudering the mother****er, and for the first time, added some weight today. Quite happy with the 20kg even after the leadup before hand. The same went for the legs to toes, murdered core even at the end doing flags attempting holds until it could hold no more. Stopped the back raise early because lower back was tightening, sensible move. Decent active recovery session.

**ChinoZ32** · 03-31-2014, 01:08 AM

Week 117 (De Quervain's Tendinosis - Week 3 Recovery) - Day 1 - 31/03/2014

Sleep/Recovery
Averaged 7hrs+ each night over the weekend. Sleep dropped last night to 5hrs 24mins but for some reason I actually feel very rested even though quality on paper does not appear overly positive. Different story in the office though, should be OK.

Damage control

Shoulder mobility due to subscap tear: In progress, slowly re-adding rehab/mobility as De Quervain’s injury improves
De Quervain’s tendonitis (both wrists): Right wrist in brace, rehab/mobility in progress, minor improvement only gauging by new day to day non-gym things I am able to do, Range Of Movement improved but not 100%
Quadratus Lumborum: Still in recovery, it is evident when I wake up from bed, my bed seems to worsen it, during driving, and when I am sitting down in my office

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Theraband unassisted slow negative up/down
Theraband unassisted slow negative EPL

Pressure Point (4:30PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball on upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" calves, and legs
Double ended dildo on QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation
10x5kg
10x5kg
10x5kg
10x5kg

Barbell paused bench press

5xBar
5xBar
5xBar
5x40kg
5x40kg
5x40kg
5x40kg
3x60kg
5x60kg
3x80kg
5x80kg
3x90kg
3x100kg (only got 1)

* Packed up and left from here *

Notes
I’m not sure what happened. Just got too sleepy. Struggled to keep awake, occasionally just closed my eyes in between sets while I remained lying on the bench, the idea of sleeping right there and then was a welcoming idea. Even splashed my face with water. It took a lot of discipline to stop, pack up and leave because I knew if I continued it won’t end up pretty. Packed up and called it a day. Angry, disappointed, and confused, all at once.

Sunday Movie

Standing One-Arm Biceps Cable Curl (both arms now, wrist pain free)

16x12.5kg
16x12.5kg
24x12.5kg
24x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
24x12.5kg
24x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg

SUPERSET

Push-Up (Elevated with handles, no pain on wrists)

10
10
15
15
20
30
40
40
30
30
30
30
30
30
20
20

SUPERSET

Kettlebell Clean and Press (left side only, right untested with cleans)

10x12kg
10x12kg
12x12kg
12x12kg
15x12kg
15x12kg
15x12kg
15x12kg
10x12kg
12x12kg
12x12kg
12x12kg
10x12kg
10x12kg
8x12kg
8x12kg

SUPERSET

Kettlebell Press (right side only, can't clean on right yet, done for balance)

10x12kg
10x12kg
12x12kg
12x12kg
15x12kg
15x12kg
15x12kg
15x12kg
10x12kg
12x12kg
12x12kg
12x12kg
10x12kg
10x12kg
8x12kg
8x12kg

Band Pull Aparts (green)

20
20
25
25
30
30
30
30
20
20
20
20
20
20
20
20

Weekend Summary
Weekend Movie. Skipped Saturday active recovery session for recovery and I was a lot more sore than I expected. Sunday session felt good, easier than last week despite pushing slightly more.

**ChinoZ32** · 04-01-2014, 03:25 AM

Week 117 (De Quervain's Tendinosis - Week 3 Recovery) - Day 2 - 01/04/2014

Sleep/Recovery
Got home yesterday and crashed for 2hrs. Woke up, ate dinner, got back to bed and clocked another 6hrs 44mins. Still angry inside, I’m treating today as Day 1 as yesterday was shameful.

Damage control

Shoulder mobility due to subscap tear: In progress, rehab now fully back in progress, doing less than before De Quervains, less is more seems to work better in this area, still untested
De Quervain’s tendonitis (both wrists): Right wrist still in brace in brace, rehab/mobility in progress, improvement felt this morning with improved pain threshold, ROM improved, I can wipe my arse now and it’s pain free
Quadratus Lumborum: Rehab in progress, evident when I wake up, sitting in the office, and in the car driving

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell paused bench press

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x90kg
3x90kg
3x100kg
0x110kg
0x110kg
2x100kg
5x80kg
4x90kg
3x90kg
5x80kg
2x90kg
2x90kg
5x80kg
5x80kg
3x80kg
1x80kg (5 second count pause)
1x80kg (8 second count pause)
1x80kg (12 second count pause)
1x80kg (15 second count pause)
1x80kg (20 second count pause)
5x60kg (2 - 3 phase 1 second count pause)
5x60kg "
8x60kg

SUPERSET

Leg raise (off bench - lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Bulgarian split squat

10xBW
10xBW
10xBW+12kg (vest)
10xBW+12kg "
10xBW+20kg "
10xBW+20kg "
10xBW+20kg "
10xBW+20kg "

SUPERSET

Back raise (plate on chest)

10xBW
10xBW
10xBW+10kg
10xBW+10kg
10xBW+20kg
10xBW+20kg
10xBW+25kg
10xBW+25kg

SUPERSET

Cable v-bar pull down

10x25kg
10x25kg
10x45kg
10x45kg
10x55kg
10x55kg
10x65kg
10x65kg

SUPERSET

Dumbbell bicep curl

10x14kg
10x14kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg

Band 1" tricep extension

25
25
25
25
40

SUPERSET

Band 1/2" pull apart

25
25
25
25
40

Pressure Point (7:05PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (red)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
Not quite fully recovered from yesterday, I just downed a can of Monster mixed with my BCAA for an extra assurance that I wouldn’t walk out of the gym halfway through. Not a bad effort overall, pushed extra on accessory work. Essentially my “Day 1” for this week after yesterday’s embarrassment.

**ChinoZ32** · 04-02-2014, 02:20 AM

Week 117 (De Quervain's Tendinosis - Week 3 Recovery) - Day 3 - 02/04/2014

Sleep/Recovery
My body is now pretty good at telling me that anything below 6hrs of sleep is ****. Thinking that not long ago I could pwn all day at work work then smash out a 3hr session in the gym all in just 3hrs 30mins of sleep but now that my average has gone up around 6hrs anything below I feel it. GF wanted to watch a movie, I planned to just sleep through it but I didn’t. Sleepy. Let’s hope no repeats of Monday.

Damage control

Shoulder mobility due to subscap tear: In progress, rehab now fully back in progress, doing less than before De Quervains, tested today, quick to fatigue at baby weights
De Quervain’s tendonitis (both wrists): Right wrist in brace in brace, rehab/mobility in progress, spoke too soon right wrist worsened overnight that I can’t drive properly and wiping my arse is now a painful exercise, even shift + p, LULZ
Quadratus Lumborum: Rehab in progress, evident when I wake up, sitting in the office, and in the car driving

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell incline paused bench press

5xBar
5xBar
5xBar
5x30kg
5x30kg
5x40kg
5x40kg
5x50kg
5x50kg
5x60kg
5x60kg
4x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
4x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
8x40kg
8x40kg
8x40kg
8x40kg
3x60kg
5x60kg
5x60kg
8x40kg
8x40kg
8x40kg
8x40kg
8x40kg

Glute hamstring raise - weighted

10xBW+5kg
10xBW+5kg
10xBW+10kg
10xBW+10kg
10xBW+15kg
10xBW+15kg
10xBW+20kg
10xBW+20kg
10xBW+25kg
10xBW+25kg
10xBW+15kg
10xBW+15kg

SUPERSET

Dumbbell bench press

10x20kg
10x20kg
10x40kg
10x40kg
10x40kg
10x60kg
10x60kg
10x60kg
9x60kg
8x60kg
8x55kg
8x55kg

SUPERSET

Leg raise on bench - hips elevated/dragon flags

10
10
10
10
10
10
10
10
10
10
10
10

SUPERSET

Dumbbell bicep curlZ

10x20kg
10x20kg
10x18kg
10x18kg
10x18kg
10x18kg
10x18kg
10x18kg
10x18kg
10x18kg
10x18kg
10x18kg

Dumbbell seated one arm shoulder press (TEST)

10x4kg
10x4kg
10x4kg
10x4kg

Pressure Point (7:05PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
Absolute ****ing grind. The entire day’s been a mirror image of Monday except today I decided to grind the **** out no matter how drained and weak I felt. No complaints required, just glad I didn’t ****ing vagina out, instead lifted vagina weights.

**ChinoZ32** · 04-03-2014, 06:56 AM

Week 117 (De Quervain's Tendinosis - Week 3 Recovery) - Day 3 - 03/04/2014

Sleep/Recovery
Struggletown in bed, it took longer than hour to fall asleep. Body tired and aching but I think the excess caffeine most likely played a role in sleeping difficulties. Planned ahead and made sure I was in bed early, clocked over six hours and feeling much better today. Updating this late, I took tomorrow off work (not training), so I’ll be sleeping in, and perhaps extended lifting time.

Damage control

Shoulder mobility due to subscap tear: In progress, rehab continue, minor tests have commenced
De Quervain’s tendonitis (both wrists): Right wrist in brace in brace, rehab/mobility in progress, driving improved, wiping my arse pain free again today
Quadratus Lumborum: Rehab in progress, evident when I wake up, sitting in the office, and in the car driving, testing begins today

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell deadlift (testing wrists, using straps)

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x100kg
3x140kg
1x160kg
1x180kg
1x200kg
0x210kg
0x210kg
3x180kg
1x190kg
2x180kg
3x140kg
3x100kg
3x100kg
3x100kg

Barbell paused bench press (slow, form routine)

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x85kg
3x85kg
3x85kg
3x80kg
3x80kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg

SUPERSET

Leg raise (off bench - lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Bulgarian split squat (dumbbells)

10xBW+12kg
10xBW+12kg
10xBW+18kg
10xBW+18kg

SUPERSET

Back raise (plate on chest)

10xBW+10kg
10xBW+10kg
10xBW+15kg
10xBW+15kg

SUPERSET

Cable V-bar pull down

10x25kg
10x35kg
10x45kg
10x45kg

SUPERSET

Dumbbell bicep curl

10x18kg
10x18kg
10x20kg
10x20kg

Pressure Point (7:10PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
I decided to try out deadlifts today, I expected to hit no more than 100kg. I hit 140kg, felt good. Tried 180kg, felt good. 200kg, felt quicker than my usual. Checked my weight, 70.4kg, close enough to triple bodyweight, no belt. First attempt, it lifts, can’t budge without rounding back, stop. Second attempt, same thing. All good, I’m close.

I remember my first attempt at 180kg, dirty, Now, my 200kg is cleaner. I felt my first attempt at 200kg, plates wouldn’t even lift off but bar bends. Second attempt at 200kg, plates float but I am stuck at the bottom. Third attempt, I pull it. I’m expecting the same with 210kg, I got plates to lift this attempt. 3xBW without a belt is a good achievement for me considering how broken I am currently, this will force me to tighten up. And today, core was lazy, I wasn’t sitting above the bar but instead I was pivoting using my lower back. And I didn’t want to do a dirty power lifter lift. I’ll retrain deadlifts using blocks for now while I’m recovering including next week when I plan to reintroduce squats, lightly tapering. Wrists didn’t complain today, we have progress there. The slow bench form routine was also good, narrowed grip to use a bit of tris and lats. QL also no complaints during deads.

**ChinoZ32** · 04-03-2014, 11:40 PM

Week 117 (De Quervain's Tendinosis - Week 3 Recovery) - Day 5 - 04/04/2014

Sleep/Recovery
Late night, been playing around with my unRaid server + Plex Media Server set up + newly arrived Roku 3. I have today off work, so I can sleep in.

Damage control

Shoulder mobility due to subscap tear: In progress, rehab continue, minor tests have commenced
De Quervain’s tendonitis (both wrists): Lessening time for right wrist to be in a brace, rehab/mobility in progress, ROM hasn’t improved or worsened
Quadratus Lumborum: Rehab in progress, evident when I wake up, sitting in the office, and in the car driving, testing begins today

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (12:50PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell squat - Testing QL injury

5xBar
5xBar
5x30kg
5x30kg
5x40kg
5x40kg
5x40kg
5x40kg
5x50kg
5x50kg
5x50kg
5x50kg
5x60kg
5x60kg
5x60kg
5x60kg
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

Barbell incline 55/60 degree bench press

5xBar
5xBar
5x30kg
5x30kg
5x40kg
5x40kg
5x50kg
5x50kg
5x40kg
5x50kg
5x50kg
5x60kg
5x60kg
5x60kg
10x40kg

SUPERSET

Chest supported row 45 degrees

5x20kg
5x20kg
5x20kg
5x20kg
5x30kg
5x30kg
5x40kg
5x40kg
5x50kg (strapped up on right wrist, started hurting - mild)
5x50kg
5x50kg
5x50kg
5x60kg
5x60kg
10x40kg

Glute hamstring raise

10xBW+5kg
10xBW+5kg
10xBW+10kg
10xBW+10kg
10xBW+20kg

SUPERSET

Dumbbell flye

10x16kg
10x20kg
10x30kg
10x30kg
10x30kg

SUPERSET

Dumbbell row

10x20kg
10x20kg
10x30kg
10x30kg
10x30kg

Horizontal oblique hold (on GHR machine)

10s
10s + 1.25kg plate press
10x2.5kg press
10x2.5kg press and overhead press

Pressure Point (3:15PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
Still haven’t fully recovered from Monday this week, but it was a good chance to deload and test squats which felt fine. Lower back is sore (not bad sore) and it’s an effect of yesterday’s form laziness on only a couple of repetitions. I probably won’t train in the gym tomorrow like I mentioned earlier this week and just do some active recovery work at home.

ROM on rotator cuff movements on right arm has now caught up and both sides are even. ROM on this movement has never been this far before. Good development.

**ChinoZ32** · 04-07-2014, 03:11 AM

Week 118 (De Quervain's Tendinosis - Week 4 Active Recovery) - Day 1 - 07/04/2014

Rest/Recovery
Recovery has been slow despite high levels of rest. I did not partake in my usual active-recovery activities but instead partook in going to wineries sipping on wine and eating. Then spent the final moments of my weekend re-living an old loved childhood habit which was to eat Nutella out of the jar with a spoon. Except this time I stuffed the jar with Milo and combined the two, it was nice. All in all, with the daylight savings change, I got plenty of rest. I still haven�t fully recovered from last week, recovery rates have been very slow for some reason.

Damage control

Shoulder mobility due to subscap tear: In progress, rehab continue, minor tests have commenced
De Quervain�s tendonitis (both wrists): Re-introducing more time in the brace, late last week with lessened time resulted in tweaking my wrists more often worsening the pain-free ROM (le sigh)
Quadratus Lumborum: Rehab in progress, evident when I wake up, sitting in the office, and in the car driving, improvement evident during 10 second repetition squats

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:25PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell squat (slow 8 - 10 second count per rep) - Testing QL injury

5xBar
5xBar
5x30kg
5x30kg
5x40kg
5x40kg
5x50kg
5x50kg
5x60kg
5x60kg
5x70kg
5x70kg
5x80kg
5x80kg
5x60kg
5x60kg

Barbell deadlift off 3" blocks

3xBar
3xBar
3x60kg
3x60kg
3x100kg
3x100kg
3x140kg
3x140kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg

Barbell paused bench press

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x80kg
3x80kg
3x80kg
3x80kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg

SUPERSET

Straight leg raise flat bench (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Pressure Point (7:10PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
****arountitis was high. Motivation extremely tested and I failed because I felt I only put 10% effort. My energy levels have been high all day, I didn�t feel particularly week but more broken. My only achievement today was not to give up and still, despite the lower volume, made an effort. Extremely feeling underworked despite the high levels of rest I allowed myself over the weekend. Tomorrow is another day.

**ChinoZ32** · 04-08-2014, 04:51 AM

Week 118 (De Quervain's Tendinosis - Week 4 Active Recovery) - Day 2 - 08/04/2014

Rest/Recovery
In bed for over 6.5hrs, about 70mins worth of moving around according to my wrist accelerometer, which my gf claims to be my brain thinking too much. I then got up early, as I intended. I closed my eyes, then realised I’d just fallen asleep again, non-intended. I then dropped a rock hard frozen whole chicken on my toes. Today has been an extremely reckless day, because everything I have done is influenced by anger and aggression. If this gets posted, I am home and alive.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress with minor tests
De Quervain’s tendonitis (both wrists): Re-introducing more time in the brace, late last week with lessened time resulted in tweaking my wrists more often worsening the pain-free ROM (le sigh)
Quadratus Lumborum: Rehab in progress, making an active effort to tuck hips in just a little, been made aware of hyperextending lower back 24/7 (standing, sitting, walking, etc.), soreness/tightness feeling less evident on wake up

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell bench press

5xBar
5xBar
5x40kg
5x40kg
5x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x90kg
3x90kg
3x100kg
3x105kg
2x110kg (spot on second)
1x110kg (spot - equipment interruption)
5x60kg
5x60kg
5x80kg
5x80kg
5x90kg
5x90kg
3x100kg
3x100kg
2x100kg
9x80kg
5x80kg
10x70kg
8x70kg
18x60kg

Rings - L-Sit hold

2s
4s
2s

SUPERSET

Bench straight leg raise (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Glute hamstring raise - weighted

10xBW+5kg
10xBW+5kg
10xBW+10kg
10xBW+10kg
10xBW+20kg
10xBW+20kg
10xBW+25kg
10xBW+25kg
10xBW+25kg

SUPERSET

Dumbbell seated shoulder press

10x10kg
10x10kg
10x16kg
10x16kg
10x18kg
10x18kg
10x20kg
10x20kg
10x20kg

SUPERSET

Dumbbell bicep curlZ

10x16kg
10x16kg
10x20kg
10x20kg
10x25kg
10x25kg
10x20kg
10x20kg
10x20kg

Pressure Point (7:15PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x4kg
10x4kg
10x4kg
10x4kg

Lying dumbbell external rotator

10x4kg
10x4kg
10x4kg
10x4kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
Better.

**ChinoZ32** · 04-09-2014, 05:24 AM

Week 118 (De Quervain's Tendinosis - Week 4 Active Recovery) - Day 3 - 09/04/2014

Rest/Recovery
It seems to be going backwards this week. I�m in and out of bed the usual time however I am getting up to 1.5hrs of disturbances according to my fitbit. Report arrived later during the day and it�s reported an increase in the sleep department at 6hrs 4mins per night with 20mins pre-knock out. My body is indeed not coping when it dips below 6hrs, positive I suppose.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress with minor tests
De Quervain�s tendonitis (both wrists): Rehab in progress, maximum time in a brace for right wrist
Quadratus Lumborum: Rehab in progress, changes introduced to lifestyle

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:40PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Stretch

Bottom squat stretch

Barbell 4 second count pause squat (QL testing)

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x40kg
4x60kg
4x60kg
4x60kg
4x70kg
4x70kg
4x80kg
4x80kg
4x90kg
4x90kg
4x80kg
4x80kg
4x70kg
4x70kg
4x70kg
4x70kg
4x60kg
4x60kg
4x60kg
4x60kg

Trap bar deadlift

4xBar
4xBar
4x80kg
4x80kg
4x130kg
4x130kg
4x180kg
1x230kg
1x240kg
4x180kg
4x180kg
2x220kg
1x240kg
2x220kg
4x180kg
4x180kg
4x130kg
4x130kg
4x130kg
4x130kg
4x80kg
4x80kg
4x80kg
4x80kg
4x80kg

Back raise

10xBW+5kg
10xBW+5kg
10xBW+10kg
10xBW+10kg

SUPERSET

Dumbbell hammer curlZ

10x12kg
10x16kg
10x20kg
10x20kg

Pressure Point (8:00PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x5kg
10x5kg
10x5kg
10x5kg

Lying dumbbell external rotator

10x5kg
10x5kg
10x5kg
10x5kg

Band low row pause slow negative (orange)

10
10
10
10

QL Management

QL stretch
Hip Hike

Notes
Late session, work has been extremely busy. I checked my timesheets (I do track when I arrive and leave) and I just realized I've been over 8hr days at work, definitely a factor as to why things feel slow when I start off in the gym maybe. QL clear from squats, improvement with higher load (only 60kg last week) while pausing. I learnt somewhat during squats, where I became extra aware that halfway down my squats my core was disengaging. It's weird, starting now I'm going to make an extra conscious effort to keep tightness in the area the entire movement, feels a lot better and I really have to concentrate on keeping core engaged. Trap bar deadlifts OK, not as tight as I normally am but structurally feels OK considering a few weeks of no deadlifts while QL is recovering. Bottleneck was grip strength, doesn't feel as strong as my previous 250kg, for obvious reasons I still have my right wrist bandaged up during training. Not bad, working around ****, not letting outside gym factors affect my training.

**ChinoZ32** · 04-10-2014, 05:32 AM

Week 118 (De Quervain's Tendinosis - Week 4 Active Recovery) - Day 4 - 10/04/2014

Rest/Recovery
Over 6.5hrs of bed time, fitbit only registered 5hrs 4mins. Feeling a combination of moderate soreness and fatigue. Work capacity seems to be still good, next week is when I predict my recovery rates to be restored to their previous (and better) state.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress with minor tests, felt (subscap) during bench, 7/10
De Quervain’s tendonitis (both wrists): Rehab in progress, maximum time in a brace for right wrist, EPL stretches still produce a grinding knife pain, left wrist sore from yesterday must have pinged it a little during trap bar deadlifts, I also noticed that the First Dorsal Compartment tendon is visually “out” more on my right wrist than my left, not sure if normal
Quadratus Lumborum: Rehab in progress, changes introduced to lifestyle, improvement evident

First Dorsal Compartment Tendon, Stretched - Left vs Right

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell pause bench press

4xBar
4xBar
4x40kg
4x40kg
4x50kg
4x50kg
4x60kg
4x60kg
4x70kg
4x70kg
4x80kg
4x80kg
3x90kg
3x90kg
2x90kg
10x60kg
12x60kg
15x60kg
10x60kg
10x60kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

SUPERSET

Straight leg raise (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Glute hamstring raise

10x5kg
10x5kg
10x10kg
10x10kg
10x15kg
10x15kg
10x20kg
10x20kg
12x25kg
15x25kg

SUPERSET

Dumbbell seated shoulder press

10x10kg
10x10kg
10x16kg
10x16kg
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg

SUPERSET

Dumbbell brocep curlZ

10x16kg
10x16kg
10x18kg
10x18kg
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg

Pressure Point (7:10PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Lying dumbbell internal rotator

10x5kg
10x5kg
10x5kg
10x5kg

Lying dumbbell external rotator

10x5kg
10x5kg
10x5kg
10x5kg

QL Management

QL stretch
Hip Hike

Notes
Felt strong, only to notice I could barely bench due to left subscap flare up. Last nights trap bar deadlift and the 7/10 feeling indicate that what I’ve been doing hasn’t been helping in normalising functions since subscap tear. Some parts are definitely overworking and compensating, will investimagate, apply, and test. Didn’t turn out to be a heavy day, despite lower rest period last night I walked in feeling I could do a pause on 110, maybe more. All good. Tomorrow’s session sounds like it will be an on-the-fly routine.

**ChinoZ32** · 04-11-2014, 04:47 AM

Week 118 (De Quervain's Tendinosis - Week 4 Active Recovery) - Day 5 - 11/04/2014

Rest/Recovery
Over 8 hrs in bed, fitbit registered over 6hrs of actual sleep time. Slept in purposely, leaving early. I’ve been working way too much this week, I actually accumulated an entire working day worth of flex time. I’ll leave early as usual.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress with minor tests, can’t feel it when not in training but I can in any press movements in the gym
De Quervain’s tendonitis (both wrists): Rehab in progress, maximum time in a brace for right wrist, extremely painful this morning couldn’t be ****ed putting brace on last night before bed so I slept without it
Quadratus Lumborum: Rehab in progress, changes introduced to lifestyle, improvement evident

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations
Band (purple) unassisted slow negative up/down
Band (purple)unassisted slow negative EPL

Barbell Romanian deadlift

5xBar
5xBar
5x60kg
5x60kg
5x100kg
5x100kg
5x100kg
5x100kg
5x120kg
5x120kg
5x140kg
5x140kg
5x150kg
5x150kg
5x140kg
5x140kg
5x120kg
5x120kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg
10x80kg
10x80kg

Back extension

10x10kg
10x10kg
10x10kg
10x15kg
10x15kg
10x15kg
10x15kg
10x20kg
10x20kg
10x20kg
10x25kg
10x25kg

SUPERSET

Dumbbell bench press

10x12kg
20x16kg
20x18kg
10x30kg
10x30kg
10x40kg
10x40kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg

SUPERSET

Dumbbell brocep curlZ

10x12kg
10x16kg
10x18kg
10x18kg
10x18kg
10x18kg
10x18kg
15x16kg
15x16kg
15x16kg
15x16kg
15x16kg

SUPERSET

Flat leg raise (hips floating off bench)

5
5
10
10
10
10
10
10
10
10
10
10

Dumbbell seated shoulder press - Shoulder Test

20x10kg
20x10kg
10x16kg
10x16kg
10x20kg
10x20kg
10x30kg
10x30kg

Notes
Skipped prehab and post workout rehab. In a rush, had to be somewhere early. ZERGRUSHED everything. Since recovery has been slow I couldn’t push like I normally do. Subscap felt better during the shoulder presses.

**ChinoZ32** · 04-14-2014, 05:04 AM

Week 119 (De Quervain's Tendinosis 5th Week Recovery) - Day 1 - 14/04/2014

Rest/Recovery
Excellent rest over the weekend. Recovery is still slow so I only did my usual kettlebell/body weight circuit on Saturday and a 20km moderate interval stationary bike ride on Sunday while I caught up to some Naruto. PB acquired last night in sleep with nearly 8hrs in bed while registering of 7hrs 5mins of sleep!

Damage control

Shoulder mobility due to subscap tear: In progress, rehab continue, minor tests in progress with light shoulder presses
De Quervain’s tendonitis (both wrists): Improved, lessened time in brace over the weekend and this time outcome was an improvement vs the weekend before last, 5th week in brace, pain free 100% ROM still not complete on 5th week
Quadratus Lumborum: Rehab in progress, if this week is clear then this injury can be crossed off the list

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (4:25PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Barbell squat (testing QL injury, testing flat foot - matflex shoes)

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x60kg
4x80kg
4x100kg
2x110kg
1x120kg
1x120kg
4x100kg
4x100kg
4x80kg
4x80kg
4x80kg
4x80kg
4x60kg (5 second count pause on bottom)
4x60kg "
4x60kg "

Barbell paused bench press

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x70kg
3x80kg
3x90kg
2x100kg
0x110kg
0x110kg (bacon levels low)
5x80kg
5x80kg
2x90kg
3x90kg
5x80kg
5x80kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

SUPERSET

Straight leg raise on bench (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

[DEL]Barbell deadlift 4” blocks (cancelled - blocks taken)[/DEL]

Trap bar deadlift

4xBar (30kg)
4xBar
4x80kg (strap on right wrist only)
4x80kg
4x160kg
4x160kg
4x200kg
2x240kg
1x260kg
0x280kg
5x200kg (right wrist test with no strap, still bandaged)

Pressure Point (7:20PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

QL Management

QL stretch

Notes
Good momentum on improved sleep from weekend. Body is recovered enough, the remainder of the week will see if recovery rate improves or not. Quadratus Lumborum tested with squats, two weeks ago maxed at 60kg. Last week 90kg, and today 120kg, progress, QL not tweaked. Used my old matflex shoes for flat foot squatting, it either felt better or I was imagining things. Paused bench press ran out of bacon, I aimed for 2x110kg paused but couldn’t even manage one. But I felt like I could do two, all good. Sticking point now a lot higher with arms at a right angle. 110kg multiples Ok without pausing though. Planned to do some deadlift off the blocks and toy around with sumo, blocks were taken so I used the trap bar. 260kg felt good and fast, I thought I’d try 4x bodyweight. I felt I messed up my set up where point of contact in the center of balance of the trap bar wasn’t aligned with the center of my body. Positive that my body can handle 3.7x bodyweight. Entire session with right wrist bandaged, and usually use straps on pulls. Unstrapped but kept bandage on 5x200kg, great success. No tweaks.

**ChinoZ32** · 04-16-2014, 03:22 AM

Week 119 (De Quervain's Tendinosis 5th Week Recovery) - Day 3 - 16/04/2014

Rest/Recovery
5hrs 27mins only last night, surprisingly low considering I was in bed earlier last night than the night before. Report came in showing a drop again to the 5hr territory, it must be a bug and counted my 3hr” nap on the weekend and included that as a count in frequency and calculated the average. Feeling good however. I expected to “roll” out of bed and walking like an old man, but I am actually not stiff, less sore than expected. And my soreness on my back is a good efficient sore, not the “subscap-tore-and-since-then-I-get-compensating-back-muscle” soreness.

Damage control

Shoulder mobility due to subscap tear: Evident, rehab in progress with minor tests
De Quervain’s tendonitis (both wrists): Evident, rehab still in progress, right wrist in brace most of the day and bandaged during gym to limit movement, straps for pulling, but free to move at home
Quadratus Lumborum: Rehab in progress, progressing up with squats again, if this week is clear then this injury can be crossed off the list

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (4:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell paused bench press

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x80kg
3x80kg
3x90kg
3x90kg
3x100kg
3x100kg
1x110kg
0x115kg (not too shabby)
3x100kg (spot on 3rd)
2x100kg (spot on second, low on bacon)
3x90kg (2s count count pause)
3x90kg (2s count pause + practicing leg drive)
1x100kg "
3x90kg "
3x90kg "
3x90kg "
3x90kg "
5x80kg (leg drive practice)
4x80kg "
5x60kg (4 second hold + leg drive practice)
5x60kg "
5x60kg "
5x60kg "
5x60kg "

SUPERSET

Straight leg raise on bench (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Dumbbell flye

10x12kg
10x12kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg

SUPERSET

Glue hamstring raise

10x2.5kg
10x2.5kg
10x5kg
10x10kg
10x15kg
10x20kg
10x25kg
12x25kg

SUPERSET

Dumbbell brocep curlZ

10x12kg
10x12kg
10x20kg
10x20kg
10x20kg
10x25kg
10x25kg
10x25kg

Cable v-bar pull down

10x35kg
10x35kg
10x45kg
10x55kg

SUPERSET

Back raise

10x5kg
10x10kg
10x10kg
10x15kg

Pressure Point (7:00PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Dumbell side on bench internal cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Dumbell side on bench external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

QL Management

QL stretch

Notes
Energy levels good. No meetings at work, means no sleepiness. Body doesn’t feel too battered from the two days of heavy deadlifts in a row, so that means recovery rate has improved. Work capacity nearly restored. Pleased about the paused on 110kg, minor sticky, ABOUT ****ING TIME! The 115kg effort was not too bad either as my arms were close to a right angle, much like my previous non-complete 110kg paused attempt. I was sharing a bench with another trainer, Rex, my stripper business partner. And he was helping me with utilising leg drive during bench press, something I’ve never utilised so I started focusing on that as I was cooling down. Good progress there. Accessory work was a good stretch for back (v-bar pull downs paused at top) and slow controlled flat bench dumbbell flyes. Brocep curlZ were something for the girls obviously. With the improved work capacity, I found plenty of time for post workout rehab, applying plenty of time with foreplay.

**Williurms** · 04-16-2014, 06:15 AM

Been following your rehab process. For your de quervains, have you considered getting cortisone shots? I got one last week and it has made a world of a difference (at least short term), but I still wear a brace (outside of gym) and wrist wraps while lifting just until I am confident the inflammation wont come back.

**ChinoZ32** · 04-16-2014, 03:23 PM

Originally Posted by Williurms

Been following your rehab process. For your de quervains, have you considered getting cortisone shots? I got one last week and it has made a world of a difference (at least short term), but I still wear a brace (outside of gym) and wrist wraps while lifting just until I am confident the inflammation wont come back.

You're not first to recommend it but if I were to have one I'd rather have it done on my shoulders or somewhere on my subscap tear is because it's putting that area out of whack when I train my back. The de quevains is healing but it's really really slow. As long as I don't tweak it and it usually happens when I do similar movements like an EPL stretch.

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