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Thread: Dear diary
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06-27-2021, 04:03 AM #421
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06-27-2021, 07:15 AM #422
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06-27-2021, 03:25 PM #423
Thanks guys.
Pretty bad whiplash and my nose might be slightly broken from the airbag.
Thankfully not a displaced fracture, but definitely sore and causing some issues regarding chewing and tender to touch. It’ll send pain into my front two teeth and gums.
Gonna head to a walk-in tomorrow to have them take another look now that it’s a few days past the accident.
Realistically some cartilage damage based on the areas of pain.
ER doc said expect 3-4 weeks recovery, so it’s all pain managed for it.
My left shoulder and back are pretty tight and tender, but right now it’s the upper traps, neck, and the nose causing me the biggest issues.
Couple more days off work and then I start lightly testing things out.
Edit;
Nose is making me snore and just feels swollen in the face. Which considering I took a blow to the face is not surprising.
First two days I couldn’t taste food but that’s come back todaythe latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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06-28-2021, 11:38 AM #424
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06-28-2021, 02:29 PM #425
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06-28-2021, 03:38 PM #426
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
I'm sorry to hear about the accident! Take it easy bro, your body will recover and you'll be back in time.
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06-29-2021, 04:25 PM #427
Thanks guys.
It’s deload week so just taking it easy anyway.
Back at work today. Rough to say the least.
Slowly getting better, but may have a facial fracture of some sort. I have a phone call with the doctor tomorrow.
Pretty much pain management right now.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-07-2021, 07:45 PM #428
Thankfully just soft tissue injuries and some cartilage damage in my nose.
Doctor said 3-4 weeks for that to heal and then reevaluate if it’s still bothering me and hurting my teeth.
Back to training this week.
Resensitization phase.
I’ll post more later this week about training.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-11-2021, 11:43 AM #429
M6w1 rir 3
This weeks workouts for my resensitization phase week 1.
Had some aches and pains and some cramping in the evenings.
So didn’t feel the hottest but still got everything in.
Understandbly felt kinda weak this week for me on certain movements, but things will probably increase steadily as I get back into some sort of groove.
BW sitting at 203-206.
Day 1 - LEGS 1
Monday, July 5, 2021 at 6:22 AM
Seated Leg Curl (Machine)
Set 1: 55 lb × 20 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 120 lb × 5 [Warm-up]
Set 4: 130 lb × 12 @ 7
Set 5: 130 lb × 12 @ 7
Squat (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 225 lb × 10 @ 7
Set 7: 225 lb × 9 @ 7
Leg Extension (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 10 [Warm-up]
Set 3: 75 lb × 5 [Warm-up]
Set 4: 100 lb × 13 @ 7
Set 5: 100 lb × 11 @ 7
Lunge (Dumbbell)
Set 1: 0 lb × 8 [Warm-up]
Set 2: 25 lb × 12 @ 7
Lateral Raise (Cable)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 35 lb × 5 [Warm-up]
Set 3: 45 lb × 10 @ 7
Cable Crunch
Set 1: 175 lb × 16 @ 7
Set 2: 175 lb × 15 @ 7
Set 3: 175 lb × 12 @ 7
Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 12 @ 7
Set 2: 65 lb × 11 @ 7
UPPER 1
Tuesday, July 6, 2021 at 6:07 AM
Incline Bench Press (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 2 [Warm-up]
Set 5: 235 lb × 1 [Warm-up]
Set 6: 195 lb × 8 @ 7
Set 7: 195 lb × 7 @ 7
Low To High Cable Fly
Set 1: 65 lb × 12 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 110 lb × 5 [Warm-up]
Set 4: 120 lb × 18 @ 7
Chest Dip
Set 1: 14 reps @ 7
Set 2: 13 reps @ 7
Pullover (Machine)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 90 lb × 8 [Warm-up]
Set 3: 130 lb × 16 @ 7
Set 4: 130 lb × 14 @ 7
Lat Pulldown - Underhand (Cable)
Set 1: 120 lb × 15 [Warm-up]
Set 2: 175 lb × 8 [Warm-up]
Set 3: 215 lb × 5 [Warm-up]
Set 4: 260 lb × 12 @ 7
Set 5: 260 lb × 11 @ 7
Preacher Curl (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 25 lb × 15 @ 7
Set 3: 25 lb × 15 @ 7.5
LEGS 2
Wednesday, July 7, 2021 at 7:34 AM
Bulgarian Split Squat
Set 1: 0 lb × 10 [Warm-up]
Set 2: 0 lb × 10 [Warm-up]
Set 3: 35 lb × 5 [Warm-up]
Set 4: 55 lb × 5 [Warm-up]
Set 5: 90 lb × 10 @ 7
Set 6: 90 lb × 9 @ 7
Good Morning (Barbell)
Set 1: 95 lb × 5 [Warm-up]
Set 2: 135 lb × 4 [Warm-up]
Set 3: 155 lb × 9 @ 7
Set 4: 155 lb × 8 @ 7
Belt Squat
Set 1: +135 lb × 10 [Warm-up]
Set 2: +245 lb × 14 @ 7
Set 3: +245 lb × 13 @ 7
Hanging Leg Raise
Set 1: 12 reps @ 7
Set 2: 11 reps @ 7
Set 3: 10 reps @ 7
UPPER 2
Thursday, July 8, 2021 at 7:36 AM
Chest Press (Machine)
Set 1: 65 lb × 15 [Warm-up]
Set 2: 90 lb × 8 [Warm-up]
Set 3: 110 lb × 5 [Warm-up]
Set 4: 155 lb × 2 [Warm-up]
Set 5: 200 lb × 1 [Warm-up]
Set 6: 220 lb × 1 [Warm-up]
Set 7: 230 lb × 11 @ 7
Set 8: 230 lb × 10 @ 7
Cable Crossover
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 5 [Warm-up]
Set 3: 130 lb × 6 [Warm-up]
Set 4: 155 lb × 3 [Warm-up]
Set 5: 175 lb × 12 @ 7
Set 6: 175 lb × 12 @ 7.5
T Bar Row
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 7 [Warm-up]
Set 3: 75 lb × 3 [Warm-up]
Set 4: 100 lb × 2 [Warm-up]
Set 5: 135 lb × 9 @ 7
Set 6: 135 lb × 8 @ 7
Reverse Fly (Cable)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 65 lb × 5 [Warm-up]
Set 3: 90 lb × 14 @ 7
Upright Row (Cable)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 115 lb × 11 @ 7
Set 4: 115 lb × 8 @ 7
Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 12 @ 7
Set 3: 50 lb × 10 @ 7
LEGS 3
Friday, July 9, 2021 at 7:27 AM
BFR Trap Bar Romanian Deadlift
Set 1: 135 lb × 7 [Warm-up]
Set 2: 185 lb × 7 [Warm-up]
Set 3: 235 lb × 7 @ 7
Set 4: 235 lb × 7 @ 7
Lying Leg Curl (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 14 @ 7
Set 3: 50 lb × 12 @ 7
Leg Press
Set 1: 270 lb × 10 [Warm-up]
Set 2: 360 lb × 8 [Warm-up]
Set 3: 450 lb × 4 [Warm-up]
Set 4: 540 lb × 2 [Warm-up]
Set 5: 630 lb × 10 @ 7
Set 6: 630 lb × 9 @ 7
Calf Press on Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 10 [Warm-up]
Set 3: 450 lb × 7 [Warm-up]
Set 4: 540 lb × 5 [Warm-up]
Set 5: 630 lb × 12 @ 7
Set 6: 630 lb × 11 @ 7
Set 7: 630 lb × 10 @ 7
Face Pull (Cable)
Set 1: 75 lb × 15 [Warm-up]
Set 2: 110 lb × 15 @ 7
Set 3: 110 lb × 14 @ 7
Cable Crunch
Set 1: 175 lb × 15 @ 7
Set 2: 175 lb × 14 @ 7
Set 3: 175 lb × 12 @ 7
UPPER 3
Saturday, July 10, 2021 at 10:32 AM
Wide grip Rear Delt Row
Set 1: 50 lb × 15 [Warm-up]
Set 2: 100 lb × 10 [Warm-up]
Set 3: 190 lb × 9 @ 7
Set 4: 190 lb × 8 @ 7
Triceps Extension (Cable)
Set 1: 75 lb × 15 [Warm-up]
Set 2: 130 lb × 14 @ 7
Set 3: 130 lb × 12 @ 7
Seated Row (Cable)
Set 1: 130 lb × 15 [Warm-up]
Set 2: 175 lb × 10 [Warm-up]
Set 3: 220 lb × 5 [Warm-up]
Set 4: 265 lb × 5 [Warm-up]
Set 5: 290 lb × 14 @ 7
Set 6: 290 lb × 13 @ 7
Lateral Raise (Dumbbell)
Set 1: 15 lb × 17 @ 7
Set 2: 15 lb × 15 @ 7
Bicep Curl (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 55 lb × 17 @ 7
Set 3: 55 lb × 15 @ 7the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-12-2021, 08:06 PM #430
M6w2 rir 3
Day 1 - LEGS 1
Monday, July 12, 2021 at 6:44 PM
Seated Leg Curl (Machine)
Set 1: 55 lb × 20 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 120 lb × 5 [Warm-up]
Set 4: 132.5 lb × 14 @ 7
Set 5: 132.5 lb × 13 @ 7
Squat (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 325 lb × 1 [Warm-up]
Set 7: 375 lb × 1 [Warm-up]
Set 8: 295 lb × 9 @ 7
Set 9: 295 lb × 8 @ 7
Leg Extension (Machine)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 75 lb × 5 [Warm-up]
Set 3: 110 lb × 13 @ 7
Set 4: 110 lb × 10 @ 7
Lunge (Dumbbell)
Set 1: 40 lb × 10 @ 7
Lateral Raise (Cable)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 35 lb × 5 [Warm-up]
Set 3: 45 lb × 2 [Warm-up]
Set 4: 45 lb × 12 @ 7
Cable Crunch
Set 1: 180 lb × 15 @ 7
Set 2: 180 lb × 13 @ 7
Set 3: 180 lb × 12 @ 7
Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 13 @ 7
Set 2: 65 lb × 13 @ 7
I’m sure I’ll pay the price a bit for this tomorrow but felt like I had my sea Legs today.
Back and neck and shoulder are still funky as is the nose but I’m working around what I can.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-13-2021, 08:26 AM #431
M6w2 rir 3
UPPER 1
Tuesday, July 13, 2021 at 5:50 AM
Incline Bench Press (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 235 lb × 1 [Warm-up]
Set 6: 255 lb × 1 [Warm-up]
Set 7: 205 lb × 8 @ 7.5
Set 8: 205 lb × 8 @ 7.5
Low To High Cable Fly
Set 1: 45 lb × 12 [Warm-up]
Set 2: 90 lb × 12 [Warm-up]
Set 3: 110 lb × 5 [Warm-up]
Set 4: 130 lb × 16 @ 7
Chest Dip
Set 1: 16 reps @ 7
Set 2: 15 reps @ 7
Pullover (Machine)
Set 1: 65 lb × 12 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 130 lb × 14 @ 7
Set 4: 130 lb × 14 @ 7.5
Lat Pulldown - Underhand (Cable)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 175 lb × 8 [Warm-up]
Set 3: 220 lb × 5 [Warm-up]
Set 4: 270 lb × 12 @ 7
Set 5: 270 lb × 10 @ 7
Preacher Curl (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 30 lb × 15 @ 7.5
Set 3: 30 lb × 17 @ 7.5
Decent day.
Left shoulder is cranky nowthe latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-14-2021, 07:57 AM #432
LEGS 2
Wednesday, July 14, 2021 at 6:44 AM
Bulgarian Split Squat
Set 1: 0 lb × 10 [Warm-up]
Set 2: 0 lb × 8 [Warm-up]
Set 3: 35 lb × 5 [Warm-up]
Set 4: 55 lb × 5 [Warm-up]
Set 5: 90 lb × 11 @ 7
Set 6: 90 lb × 10 @ 7
Set 7: 90 lb × 9 @ 7
Good Morning (Barbell)
Set 1: 95 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 9 @ 7.5
Set 4: 185 lb × 8 @ 7.5
Set 5: 185 lb × 7 @ 7.5
Hack Squat
Set 1: 180 lb × 15 @ 7
Set 2: 180 lb × 15 @ 7.5
Set 3: 180 lb × 13 @ 7
Been doing belt squats for a few months but might sun hacks back in here, felt better on my neck and back.
Hanging Leg Raise
Set 1: 15 reps @ 7.5
Set 2: 12 reps @ 7
Set 3: 11 reps @ 7the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-14-2021, 04:16 PM #433
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07-14-2021, 08:16 PM #434
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07-15-2021, 08:07 AM #435
UPPER 2
Thursday, July 15, 2021 at 7:06 AM
Chest Press (Machine)
Set 1: 90 lb × 15 [Warm-up]
Set 2: 110 lb × 12 [Warm-up]
Set 3: 175 lb × 5 [Warm-up]
Set 4: 200 lb × 1 [Warm-up]
Set 5: 220 lb × 1 [Warm-up]
Set 6: 240 lb × 11 @ 7
Set 7: 240 lb × 9 @ 7
Cable Crossover
Set 1: 90 lb × 15 [Warm-up]
Set 2: 130 lb × 5 [Warm-up]
Set 3: 155 lb × 4 [Warm-up]
Set 4: 185 lb × 13 @ 7
Set 5: 185 lb × 12 @ 7
T Bar Row
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 7 [Warm-up]
Set 3: 75 lb × 3 [Warm-up]
Set 4: 100 lb × 2 [Warm-up]
Set 5: 145 lb × 10 @ 7
Set 6: 145 lb × 9 @ 7
Reverse Fly (Cable)
Set 1: 65 lb × 10 [Warm-up]
Set 2: 110 lb × 13 @ 7
Upright Row (Cable)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 100 lb × 7 [Warm-up]
Set 3: 130 lb × 12 @ 7
Set 4: 130 lb × 12 @ 7.5
Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 13 @ 7.5
Set 3: 50 lb × 11 @ 7.5
Pretty decent day all things considered.
PRs for machine press and both fly movementsthe latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-19-2021, 03:18 PM #436
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07-20-2021, 05:44 PM #437
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07-20-2021, 05:48 PM #438
Shutting things down for the week
I’ll still be tuning into journals but Sam and I made the decision to cut the meso short and just do an active recovery week.
Cortisol(probably estrogen too) we’re going through the roof, back and neck were bad, and I was starting to dread training.
Few days off has already done wonders and I’m feeling much better.
Had physio today and start chiro next week.
I don’t have any limitations placed on training it’s just going to take some time.
Ribs are very tight and a little out of alignment so just focusing on hydration, mobility, stretching this week then back at it Monday.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-24-2021, 06:29 PM #439
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07-26-2021, 11:50 AM #440
Pull 1 - Horizontal Focus
Monday, July 26, 2021 at 7:59 AM
Chest Supported Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 140 lb × 6 [Warm-up]
Set 3: 190 lb × 8
Set 4: 190 lb × 8
Set 5: 190 lb × 7
Neutral Grip Pull-Up
Set 1: 5 reps [Warm-up] orange band
Set 2: 8 reps
Set 3: 8 reps
Single Arm Cable Row
Set 1: 65 lb × 15 [Warm-up]
Set 2: 100 lb × 20
Set 3: 100 lb × 19
Set 4: 100 lb × 15
EZ bar curl
Set 1: 20 lb × 20 [Warm-up]
Set 2: 50 lb × 18
Set 3: 50 lb × 17
Set 4: 50 lb × 15
Upright Row (Cable)
Set 1: 100 lb × 20
Set 2: 100 lb × 19
Set 3: 100 lb × 17
Reverse Fly (Cable)
Set 1: 65 lb × 25
Set 2: 65 lb × 22
Just playing around today seeing what I can and can’t do currently.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-26-2021, 09:11 PM #441
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07-27-2021, 10:13 AM #442
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07-27-2021, 10:15 AM #443
Push
My week of playing around continues.
Push
Tuesday, July 27, 2021 at 7:52 AM
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 1
Set 7: 295 lb × 1
Set 8: 315 lb × 1 @ 8
A tad sloppy but pretty easy. I think this would be a PR or just under one at my current BW of 208.
I’ve benched 350 when I was heavier.
This is also the first time I have touched at bench in 8-9 months.
Set 9: 225 lb × 6 @ 6
Set 10: 225 lb × 6 @ 6
Low To High Cable Fly
Set 1: 65 lb × 20 [Warm-up]
Set 2: 90 lb × 18
Set 3: 90 lb × 16
Incline Bench Press (Dumbbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 9
Egyptian Lateral Raise
Set 1: 35 lb × 15
Set 2: 35 lb × 15
Set 3: 35 lb × 15
Bicep Curl (Cable)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 55 lb × 12
Set 3: 55 lb × 10
As mentioned I’m just playing around this week.
I’ll probably try squats and deadlifts to see where those are at too, just out of curiosity sake.
Edit:
And I should probably mention this week of randomness is not endorsed by Sam lol.
He’s on vacation and so after my active recovery week I decided to just train things that feel decent or I wanna try out.Last edited by Filmbuff81; 07-27-2021 at 10:21 AM.
the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-27-2021, 12:41 PM #444
Haha nice to be able to what you want for a week. Creates a nice break and might feel refreshing.
315 is strong. I had to google Egyptian lateral raise. Have not heard of those. I will have to add that to other shoulder stuff.My “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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07-27-2021, 03:17 PM #445
I like doing DB laterals leaning away now too.
I personally prefer cable versions or the leaning away variants.
Just the way I’m built I guess I dunno. They all feel nice.
And yeah I’m advanced enough in my lifting I can kinda do whatever abs get away with it lol.
We had discussed going towards a PPL again anyway so I’m just kinda playing within that sandbox.
In the end it all builds muscle and I don’t have any clearly defined goals at the moment after my car accident now.
Realistically I’ll probably need to train with a little less rigidity for a while and just follow some big picture goals and guidelines.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-28-2021, 08:08 AM #446
Legs
Wednesday, July 28, 2021 at 6:51 AM
Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 1 [Warm-up]
Set 7: 405 lb × 7 @ 7.5
Set 8: 405 lb × 6 @ 8
Been 8 months since I did traditional squats too, so a few sloppy reps near the end.
I’d call those RPEs technical failure vs true failure. I’d say 10+ reps is doable with clean form after a few sessions.
Hack Squat
Set 1: 270 lb × 20 @ 7.5
Lying Leg Curl (Machine)
Set 1: 25 lb × 15
Set 2: 50 lb × 13
Set 3: 50 lb × 11
Leg Extension (Machine)
Set 1: 50 lb × 18
Set 2: 50 lb × 15
Cable Crunch
Set 1: 175 lb × 12
Set 2: 175 lb × 6 MYO REPS
Set 3: 175 lb × 6 MYO REPS
Set 4: 175 lb × 6 MYO REPS
Low(for me) volume leg day but decently high stimulus.
Chiro wants me to get x-rays to rule out a rib fracture since my ribs are still very sore and get a look at my neck too.
Those are the 2 main problem areas that are going to take a long time to heal it seems.
I had some dry needling done yesterday during my physio which helped with some of the soft tissue stuff in my traps and shoulder so I’ll be getting more of that done.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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07-29-2021, 08:24 AM #447
Pull
Pull
Thursday, July 29, 2021 at 7:15 AM
Pull Up
Set 1: 5 reps [Warm-up] orange band
Set 2: 5 reps [Warm-up] orange band
Set 3: 10 reps BW
Set 4: 9 reps BW
Set 5: 7 reps BW
T Bar Row
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 10 [Warm-up]
Set 3: 100 lb × 12
Set 4: 100 lb × 11
Single arm High Row/lat pull down
Set 1: 50 lb × 10 [Warm-up]
Set 2: 100 lb × 10 [Warm-up]
Set 3: 120 lb × 15
Set 4: 120 lb × 13
Leaning away to mimic a hammer strength high row angle.
Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Egyptian Lateral Raise
Set 1: 25 lb × 10 [Warm-up]
Set 2: 45 lb × 12
Set 3: 45 lb × 11
Face Pull (Cable)
Set 1: 100 lb × 20
Set 2: 100 lb × 18
Anything higher weight and lower rep on these aggravated my neck.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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08-01-2021, 06:04 AM #448
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08-01-2021, 08:28 AM #449
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08-01-2021, 08:33 AM #450
Last couple workouts still horsing around.
Incline Bench Press (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 10 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 6
Set 5: 185 lb × 6
Cable Crossover
Set 1: 110 lb × 20
Set 2: 110 lb × 18
Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Deadlift (Barbell)
Set 1: 185 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 1 @ 6
I need to reevaluate my chest/push training since incline smith and dips both put strain on my shoulder/neck.
Oddly enough I can do things like deadlift without any real issue.
EZ bar curl
Set 1: 20 lb × 20 [Warm-up]
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 40 lb × 12
Superset
Skullcrusher (Barbell)
Set 1: 20 lb × 20 [Warm-up]
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 40 lb × 12
Incline Curl (Dumbbell) 21s
Set 1: 20 lb × 21
Set 2: 20 lb × 21
Set 3: 20 lb × 21
Superset
Triceps Extension 21s
Set 1: 100 lb × 21
Set 2: 100 lb × 21
Set 3: 120 lb × 21
Giant set
Lateral Raise (Dumbbell)
Set 1: 20 lb × 20
Set 2: 20 lb × 20
Set 3: 20 lb × 20
Reverse Fly (Cable)
Set 1: 65 lb × 20
Set 2: 65 lb × 20
Set 3: 65 lb × 20
Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12
Cable Crunch
Set 1: 175 lb × 15
Set 2: 175 lb × 15
Set 3: 175 lb × 15the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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