The truth!

joker77 · 04-07-2008 1:42pm

Cycle into work 20 mins

Workout B

Squat
Warmup - 20x8, 40x6, 40x10x2 (rack wasn't free)
Work - 70x4, 90x3x3

Press
Warmup - 20x8, 30x5
Work - 37.5x5x3, 37.5x3x2

Chins
x8, x7, x3

Abs workout

Cycle home from work 20 mins

joker77 · 07-07-2008 1:43pm

Cycle into work 20 mins

Workout A

Squat
Warmup - 20x8, 50x5, 70x4
Work - 90x5x3

Dips
x10x3, x6

Deadlift
Warmup - 20x8, 50x5, 90x3
Work - 115x4x4, 115x2

Abs Workout

Cycle home from work 20 mins

joker77 · 08-07-2008 1:22pm

Cycle into work 20 mins

Cycle home from work 20 mins

Football - 1 hour evening astro game

joker77 · 11-07-2008 12:24pm

09/07/2008

Workout B

Squat
Warmup - 20x8, 50x4, 70x4
Work - 90x5x4

Press
Warmup - 20x8, 30x5
Work - 37.5x5x2, 20x13, 20x14, 20x12

Power Clean
Warmup - 20x8, 40x5
Work - 50x5x5

Seated DB Curl
10x12, 12.5x10x2, 12.5x6, 10x10

Abs workout

Football - 1 hour evening astro game

joker77 · 11-07-2008 12:25pm

10/07/2008

Cycle into work 20 mins

Cycle home from work 20 mins

joker77 · 11-07-2008 2:09pm

Cycle into work 20 mins

Workout A

Squat
Warmup - 20x8, 50x5, 70x4
Work - 90x4x4

Dips
x3 - just couldn't with shoulder... annoyed.

Chins
x10, x9, x7, x5

Deadlift
Warmup - 20x8, 60x5, 90x3
Work - 115x4x3, 115x1x2

Abs Workout

Cycle home from work 20 mins

joker77 · 14-07-2008 3:07pm

Cycle into work 20 mins

Workout B

Squat
Warmup - 20x8, 50x5, 70x4
Work - 90x5, 90x4x4

Press
Warmup - 20x10
Work - 30x8x5, 20x10

Power Clean
Warmup - 20x8, 40x5
Work - 50x5x5

Seated DB Curl
10x12, 12.5x10x2, 12.5x8, 12.5x7, 12.5x8

Abs workout

Cycle home from work 20 mins

Football - 1 hour evening astro game

joker77 · 16-07-2008 2:38pm

Workout A

Squat
Warmup - 20x8, 50x5, 70x4
Work - 95x4x4, 95x2

Chins
x10, x8, x7, x5x2

Deadlift
Warmup - 20x8, 60x5, 90x3
Work - 120x4x5

Abs Workout

Was at the physio last night about my shoulder. There could be 2 separate pulls in the joint that are causing the pain. I've to lay off completely anything that's going to aggravate it, and do some rehab exercises, then go back in 2 weeks and see how it's doing.

joker77 · 17-07-2008 12:10pm

Cycle into work 20 mins

Gym
1 hour cardio + stretching - skipping / punch bags

Cycle home from work 20 mins

joker77 · 18-07-2008 2:03pm

Cycle into work 20 mins

Workout B

Squat
Warmup - 20x8, 50x5, 70x4
Work - 95x5x3, 95x4, 95x5

Press
20x15x2, 20x12x3 (Wanted to keep it to light weight on account of shoulder)

Power Clean
Warmup - 20x8, 40x5
Work - 50x5x3, 50x3x2

Seated DB Curl
10x15, 12.5x10x2, 12.5x8x2, 12.5x6x2

Abs workout

Cycle home from work 20 mins

joker77 · 21-07-2008 2:23pm

Cycle into work 20 mins

Workout A

Squat
Warmup - 20x8, 50x5, 70x5
Work - 95x5x5

Chins
x8, x6x2, x3

Deadlift
Warmup - 20x8, 60x5, 90x3
Work - 120x4, x3, x4x2, x2

Cycle home from work 20 mins

joker77 · 22-07-2008 1:53pm

Cycle into work 20 mins

Gym
1 hour cardio + stretching - skipping / punch bags

Cycle home from work 20 mins

Football - 1 hour evening astro game

joker77 · 23-07-2008 6:51pm

Gym
1 hour cardio + stretching - skipping / punch bags

joker77 · 24-07-2008 2:57pm

Cycle into work 20 mins

Workout B

Squat
Warmup - 20x8, 50x5, 70x5
Work - 95x5x3, 95x3x2

Press
20x20, 20x18x2, 20x15, 20x12

Power Clean
Warmup - 20x8, 40x5
Work - 50x5x5

Seated DB Curl
10x12, 12.5x10, 12.5x8x2, 12.5x4, 12.5x6, 10x10

Abs workout

Cycle home from work 20 mins

joker77 · 25-07-2008 12:29pm

Cycle into work 20 mins

Cycle home from work 20 mins

joker77 · 30-07-2008 1:54pm

Cycle into work 20 mins

Workout A

Squat
Warmup - 20x8, 50x5, 70x5
Work - 95x5x2, 95x4, 95x3x2

Chins
x8x3, x6, x5

Deadlift
Warmup - 20x8, 60x5, 90x3
Work - 120x5, 120x4x4

Abs workout

Cycle home from work 20 mins

joker77 · 01-08-2008 1:33pm

Yesterday:

Gym
1 hour cardio + stretching - skipping / punch bags

Today:

Cycle into work 20 mins

Workout B

Squat
Warmup - 20x8, 50x5, 70x5
Work - 95x4x5

Press
20x20, x17, x15, 12x2

Cycle home from work 20 mins

joker77 · 05-08-2008 1:45pm

Workout A

Squat
Warmup - 20x8, 60x5, 80x5
Work - 100x4x2, x2x3

Close Grip Bench
20x20, 40x8, 50x6x2 - felt the shoulder clicking, so stopped

Deadlift
Warmup - 20x8, 60x5, 90x4
Work - 125x4x5

Chins
x8x2, x6, x5x2

Abs workout

joker77 · 06-08-2008 12:08pm

Cycle into work 20 mins

Gym
1 hour cardio + stretching - skipping / punch bags

Cycle home from work 20 mins

Football - 1 hour evening astro game

joker77 · 07-08-2008 2:21pm

Workout B

Squat
Warmup - 20x8, 60x5, 80x4
Work - 100x4, x2x4

Press
20x12x5

Power Clean
Warmup - 20x8, 40x5
Work - 50x5, 55x4x3

Seated DB Curl
10x12, 12.5x12, 12.5x10x4

Abs workout

joker77 · 08-08-2008 11:49am

Cycle into work 20 mins

Gym
1 hour cardio + stretching - skipping / punch bags

Cycle home from work 20 mins

joker77 · 09-08-2008 6:36pm

Workout A

Squat
Warmup - 20x8, 60x5, 80x4
Work - 100x4x3, 100x2x2

Chins
x10x2, x8x3, x6, x5

Deadlift
Warmup - 20x8, 60x5, 90x4
Work - 120x4, 120x2x2, 90x4x3

Seated DB Curl
10x15, 12.5x12x3, 12.5x10x2

Abs workout

joker77 · 11-08-2008 1:49pm

Cycle into work 20 mins

Workout B

Squat
Warmup - 20x8, 60x5, 80x4
Work - 100x4x5

Press
20x20x2, 20x16x3

Power Clean
Warmup - 20x8, 40x5
Work - 50x5, 55x4, 50x5x2

Seated DB Curl
10x15, 12.5x12, 12.5x10x2, 12.5x6, 12.5x10

Cycle home from work 20 mins

joker77 · 13-08-2008 8:14pm

Workout A

Squat
Warmup - 20x8, 60x5, 80x4
Work - 100x4x4, 100x3

Chins
x10x2, x8x2, x7, x6

Deadlift
Warmup - 20x8, 60x5, 90x4
Work - 125x4x4, 125x3

Abs workout

joker77 · 15-08-2008 1:42pm

Yesterday:

Gym
1 hour cardio + stretching - skipping / punch bags

Today:

Workout B

Squat
Warmup - 20x8, 60x5, 80x5
Work - 100x4x2, 100x3x3

Press
20x20x3, 20x16x2

Power Clean
Warmup - 20x8, 40x5
Work - 50x5x5

Seated DB Curl
10x15, 12.5x12x2, 12.5x10x2, 12.5x8x2

Abs Workout

joker77 · 20-08-2008 10:16am

Yesterday:

Cycle into work 20 mins

Gym

Squat
Warmup - 20x8, 60x5, 80x4
Work - 100x3x5

Cycle home from work 20 mins

joker77 · 20-08-2008 12:01pm

Was at the physio again last night, the shoulder is still more or less the same. He wasn't very happy when I told him the kind of stuff I've been doing in the gym, so for the time being I'm not to do ANYTHING that could aggravate the shoulder.

So that means no pressing, no power cleans, no chin-ups, no punch bags...

I brought my 'running' runners in with me to work today, it looks like I'll be on the threadmill a bit more. Could probably do with it, I've been putting a little weight up around the mid-section since I stopped football training.

So my new workouts are going to be like this:

A - Squat, shoulder rehab, Deadlift, Abs
Cardio - Threadmill / skipping
B - Squat, shoulder rehab, Biceps/Triceps, Abs

I'm back up to him on Thursday fortnight, to see how it's progressing. I've to try do shoulder rehab stuff at least twice a day - it's resistance band work for the rotator cuff.

It's really annoying being injured, you try to put the work in but then you're told to stop what you're doing and not do anything.....

joker77 · 20-08-2008 5:01pm

Cycle into work 20 mins

Gym

Treadmill - 10 minutes running, 10 walking. Easing myself back into it

Shoulder Rehab

Cycle home from work 20 mins

joker77 · 21-08-2008 1:59pm

Cycle into work 20 mins

Workout A

Squat
Warmup - 20x8, 50x5, 70x5
Work - 100x4x2, x3x2, x2

Shoulder Rehab

Deadlift
Warmup - 20x8, 60x5, 90x5
Work - 125x4x4

Abs Workout

Cycle home from work 20 mins

joker77 · 22-08-2008 4:20pm

Cycle into work 20 mins

Gym

Treadmill - 15 minutes running, 5 walking

Shoulder Rehab

Cycle home from work 20 mins

The truth!

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