Stronger than yer granny

Nervous Wreck · 11-05-2012 9:44pm

Front Squat
Bar (2x5)
40kg x 3
50kg x 1
60kg x 1
70kg x 1
*gottagetdownonfriday*
77.5kg (10x3)

Bench
40kg x 5
60kg x 5
Shoulder says no.

Lat Pulldowns
Pin7 (3x10)

DB Shrugs
45kg (3x15)

EZ Curls
35kg (3x10)

Nervous Wreck · 14-05-2012 4:49pm

Front Squats
Bar x 5
40kg x 5
60kg x 1
70kg x 1
*side-panel respray*
82.5kg (4x9)

Pull-Ups + 10kg
5
5
8

BB Row
70kg(3x10)

Lat Pulldown
Pin8 (3x8)

Pushdown
Pin7,8,9 x 15
Pin10 x 12
Pin11 x 10
Pin12 x 8

EZ Curls
20kg x 15
25kg x 15
30kg x 15
35kg x 12
40kg x 10

Nervous Wreck · 16-05-2012 11:31pm

Front Squats
Bar x 5
40kg x 5
60kg x 3
75kg x 1
*work*
87.5kg (5x7)

Overhead Press
Bar x 5
30kg x 5
35kg (2x5)

BB Shrug
120kg (3x15)

EZ Curl
20kg x 20
25kg x 15
30kg x 12
35kg x 10
40kg x 8

Hammer Curl
12.5kg (3x10)

Nervous Wreck · 18-05-2012 5:47pm

Front Squats
92.5kg (6x5)

Twinged my back on the 2nd rep of the 6th set. Couldn't do the last set, or anything else really.

Failday.

Nervous Wreck · 21-05-2012 11:07pm

Today felt boring and ****.

Deadlifts
60kg (2x5)
100kg x 1
120kg x 1
140kg x 1
150kg x 8 - PR

Cable Rows
Pin15 (3x12)

Pullups +10kg
7
5
5

DB Shrugs 45kg
3x13

EZ Curls 25kg
3x15

Nervous Wreck · 24-05-2012 1:35am

45 minute session between double shift.

Deads
60kg x 5
100kg x 1
120kg x 1
140kg x 1

Overhead Press
35kg (3x5) -Shoulder felt okay

Bench
40kg (3x12) - Less okay but no real pain. Because of the fanny amount of weight, obviously, but at least I got some reps in.

Pushdowns
Pins 8,9,10,11 x 20, 16, 13, 10 respectively.

Cable Curls
3 x 12

Hammer Curls
3x12

EZ Curls
3x15

And back to work.

Nervous Wreck · 29-05-2012 12:23am

Yesterday

Zombie Squats
70kg (5x5)

Bench
60kg (2x5)

Leg Curl
Pin12 (3x10)

Facepull
4x15

BB Shrug
130kg (3x12)

Pushdown/EZ Curl Superset
3x10 / 3x15

Hammer Curls
17.5kg (3x10)

DB Curls
17.5kg (3x10)

Nervous Wreck · 11-06-2012 4:03pm

So about 2 weeks ago, my gym membership expired and, instead of rejoining straight away, I decided to go to a physio instead and get my shoulder and wrist sorted out. Been doing rehab ever since. Went in for another session today. Went like this:

One-armed Scap Pushups
4 x 6 e/s

One-armed Lat Pulldown
2x8 e/s
2x12 e/s

DB Rows
2x8 e/s
2x10 e/s

Followed by some light shoulder and chest mobilisation stuff. Pretty much zero rest in between exercises. Felt much better coming out than I did going in. Gonna take a few weeks of this, it looks like. Rejoined Raw yesterday so I'll hopefully be there 6 days/week until this is sorted. More physio next week. Feeling good.

Nervous Wreck · 03-07-2012 10:10pm

Rehabing the shoulder still over the last few weeks. Very gradually reducing pain and increasing mobility. Finally got under a bar today. Wasn't able to do anything (other than 5 squats with just the bar) but even being able to get into position is progress so I'm happy enough. Should only be a couple of weeks before I can do it pain free!

Rehab

3 cycles of:
Lat Pulldown x 10
20kg Single leg KB row x 10 e/s
Cable Row x 10

3 cycles of:
Pike scap pushups x 10
Scap pullups x 8

Deadlifts
*double overhand*
60kg (2x5)
80kg x 3
100kg x 1
120kg x 1
*mixedgripwithchalk*
140kg x 1
*beltandsocks*
150kg (2x3)

Happy with that.

EZ Curls
30kg (5x10)

Rope pushdowns
3x10

Done.

All in all, not a beastly session but I'm really happy with it. Enthusiasm is renewed!

Nervous Wreck · 12-07-2012 3:13pm

Tuesday:

Same deadlift warm ups as last time. Work sets were 2x3 @ 160kg.

Today:

More physio. Gettin' a pain in my hoop with it at this stage.

Nervous Wreck · 19-07-2012 1:47am

Physio is a pain in the arse. Still can't squat. Benched for the first time in years today. Very light and minimal discomfort... but discomfort all the same... That said, new bars in Raw are savage. Can't wait to deadlift with'em.

COH · 19-07-2012 9:38am

Nervous Wreck wrote: »

That said, new bars in Raw are savage. Can't wait to deadlift with'em.

you're welcome

Nervous Wreck · 23-07-2012 11:54pm

DB Rows - 30kg
3x10 e/s

Bench - 50kg
3x8 - Bit sore on the first set. Narrowed my grip and felt better.

Pullups +7.5kg
6
6
5

Dips
8
5
shouldersaysno

Lots of curls and pushdowns.

Nervous Wreck · 24-07-2012 3:31pm

Deadlifts
*double-overhand*
60kg (2x5)
80kg x 3
100kg x 1
*mixed grip*
120kg x 1
140kg x 1
155kg x 1
*shoesoffbelton*
170kg x 3 - Bodyweight PR. Currently weigh less than 77kg.

Speed deads
100kg (3x8)

Cable Rows
Pin13 (3x10)

Guns

Nervous Wreck · 29-07-2012 12:56pm

T'other day:

Bench
60kg (3x8)

Pullups

Cable Rows

Lat Pulldowns

DB Shrugs

Pushdowns

Curlz

Yesterday

Front Squat
60kg (3x15)

DB Rows
28kg (3x12) e/s

More curls

Nervous Wreck · 31-07-2012 1:51am

Upper accessory wankery today. Boring.

Nervous Wreck · 08-08-2012 12:42am

Some crap deadlifting the other day followed by some annoying physio crap the day after.

Today

Lat Pulldowns

Single-leg Deadlifts

Barbell Rows 70kg

Barbell Shrugs 110kg

Preacher Curls

Pushdowns

DB Curls

Nervous Wreck · 09-08-2012 4:44pm

Today wasn't too bad at all.

Front Squat
70kg (3x12)

Squat - managed to do this without much pain today. Kept it light
60kg x 5

Yay!

DB Row

28kg (3x12 e/s)

Bench
70kg x 5 - No pain=yes. 70kg feeling heavy=no.

EZ Curls
30kg (3x12)

Nervous Wreck · 13-08-2012 10:21pm

Today

DB Rows
Single Leg Deadlifts
Overhead Press
Barbell Rows
Curls
Curls
Lat Raise
Curls

Ah, grand!

Nervous Wreck · 15-08-2012 2:06am

Bench - 70kg (3x5)

Lat Pulldowns (3x10)

Cable Curls (3x10) e/s

At this point, I turned to a puddle in the atrocious heat.

Nervous Wreck · 20-08-2012 11:19pm

Insanely brief session today.

DB Rows
34kg (3x10)

RGLP
Pin8 - 3x8

DB Shrugs
47.5kg (3x10)

EZ Curls
30kg (3x10)

Nervous Wreck · 21-08-2012 10:38pm

Squat
*fingers crossed my shoulder doesn't say no*
Bar (2x5)
60kg (2x5)
80kg x 3
100kg x 1
110kg x 1
*don't call it a comeback*
120kg x 3

Cable Row
Pin14 (2x12) (1x15)

Bis & Tris

Chuffed with the squatting. Kept the bar a little higher than usual to save my shoulder but, ultimately, I didn't get any hassle from it. Good to get back to it!

Nervous Wreck · 22-08-2012 10:33pm

DB Row
36kg (3x10) e/s

Bench
Bar x 10
40kg x 10
50kg x 3
60kg x 1
70kg (3x5) - Slightly uncomfortable but not sore.

DB Lat Raise
10kg (3x10)

Cable Curls - 3x10 e/s

Pushdowns
Pin16 (3x10)

Ab Rollouts
3x10

Straight Bar Curls
25kg x 10, 10, 15

Nervous Wreck · 28-08-2012 12:28am

Ah, today was a bit good.

Squat - Everything felt heavy but got done! Going back to square one is slightly disheartening but also really fun. I've learned a lot since first squatting at this weight so applying that can only be a good thing!
Bar (2x5)
60kg (2x5)
80kg x 3
100kg x 1
*belt*
110kg x 5
*no belt*
110kg x 5

Good times!

Cable Rows
Guns
Home

Nervous Wreck · 29-08-2012 1:06pm

Yesterday

Bench
70kg x 5 was heavy and a little sore on the shoulder so I didn't push for more.

DB Rows
38kg x 12, 10, 10 e/s

Curlz

Nervous Wreck · 31-08-2012 12:55pm

Yesterday

Deadlift
*double overhand grip*
60kg (2x5)
80kg x 3
100kg x 1
120kg x 1
*mixed grip and chalk*
140kg (3x5)

Lat Pulldown
Pin6 (3x15)

Gunz

Nervous Wreck · 02-09-2012 10:02pm

Overhead Press
Bar x 5
30kg x 5
35kg x 3
42.5kg (3x3)

Cable Row
Pin17 (3x12)

DB Shrug
38kg (3x15)

DB Curls
20kg (3x12)

Abs

Nervous Wreck · 18-09-2012 2:41pm

To weeks out due to illness. Boo.

Yesterday

1pm

Squat
20kg (2x5)
60kg (2x5)
80kg x 3
100kg x 2
*Dredd*
110kg (3x5)

DB Row
38kg (3x10) e/s

Curls
Pushdowns

5pm

Bench
Bar (2x5)
40kg (2x5)
50kg (2x5)
60kg (2x5)
70kg (2x5)
and
80kg x 3

DB Lat Raise
12.5kg (3x10)

Curls

Nervous Wreck · 20-09-2012 9:54pm

Overhead Press
Bar x 5
30kg x 5
35kg x 3
40kg x 3
45kg (3x3)

BB Row
60kg (3x12)

Abs
Guns

Nervous Wreck · 24-09-2012 10:23pm

Squat

Bar (2x5)
60kg (2x5)
80kg x 3
100kg x 1
110kg x 1
*red face*
120kg x 5 - This felt so heavy. Good to be back though.

Cable Rows
Pin18 (3x12)

DB Shrugs
42.5kg (2x12), (1x15)

Curls
Pushdowns

Stronger than yer granny

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