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Stronger than yer granny

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Comments

  • #182
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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)


  • #183
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #184
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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)


  • #185
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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.


  • #186
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


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  • #187
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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.


  • #188
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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)


  • #189
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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.


  • #190
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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!


  • #191
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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.


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  • #192
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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.


  • #193
    COH
    Registered Users, Registered Users 2 Posts: 7,265 ✭✭✭COH


    Nervous Wreck wrote: »
    That said, new bars in Raw are savage. Can't wait to deadlift with'em.

    you're welcome :)


  • #194
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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.


  • #195
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #196
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #197
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Upper accessory wankery today. Boring.


  • #198
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #199
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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)


  • #200
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today


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


    Ah, grand!


  • #201
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench - 70kg (3x5)

    Lat Pulldowns (3x10)

    Cable Curls (3x10) e/s


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


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  • #202
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Insanely brief session today.


    DB Rows
    34kg (3x10)

    RGLP
    Pin8 - 3x8

    DB Shrugs
    47.5kg (3x10)

    EZ Curls
    30kg (3x10)


  • #203
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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!


  • #204
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #205
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #206
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #207
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #208
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #209
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


  • #210
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


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

    BB Row
    60kg (3x12)

    Abs
    Guns


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  • #211
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    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


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