It Has Been Too Long!

FunkZ

Squats
10KG x 5
30KG x 5
40KG x 5
50KG 5 x 3

Bench
10KG x 5
30KG x 5
40KG x 5
50KG 5 x 3

Deadlifts
20KG x 5
40KG x 5
60KG x 5
80KG x 5
100KG x 5

FunkZ

Squats
10KG x 5
30KG x 5
40KG x 5
52.5KG 5 x 3

Shrugs
10KG x 5
20KG x 5
30KG x 5
40KG x 5
50KG 5 x 3

Power Cleans
10KG x 3
20KG x 3
30KG x 3
40KG x 3
50KG 3 x 3

FunkZ

Squats
10KG x 5
30KG x 5
40KG x 5
55KG 5 x 3

Bench
10KG x 5
30KG x 5
40KG x 5
52.5KG 5 x 3

Deadlifts
10KG x 5
30KG x 5
70KG x 5
90KG x 5
102.5Kg x 5

FunkZ

Squats
10KG x 5
30KG x 5
40KG x 5
57.5KG 5 x 3

Shrugs
10KG x 5
20KG x 5
30KG x 5
40KG x 5
52.5KG 5 x 3

Power Cleans
10KG x 3
20KG x 3
30KG x 3
40KG x 3
52.5KG 3 x 5

FunkZ

Squats
10KG x 5
30KG x 5
40KG x 5
50KG x 5
60KG 5 x 3

Bench
10KG x 5
30KG x 5
40KG x 5
55KG 5 x 3

Deadlifts
10KG x 5
30KG x 5
70KG x 5
105Kg x 5

FunkZ

It's my sixth day without tobacco so I thought I'd give my new lungs a test run while walking the dogs at the beach :pac:

Five minute warm up jog
50 metre sprint x 10
Five minute cool down jog

FunkZ

Squats
10KG x 5
30KG x 5
40KG x 5
50KG x 5
62.5KG 5 x 3

Shrugs
10KG x 5
20KG x 5
30KG x 5
40KG x 5
55KG 5 x 3

Power Cleans
10KG x 5
20KG x 5
30KG x 5
40KG x 5
55KG 3 x 5

BossArky

Welcome back!

FunkZ

Squats
10KG x 5
30KG x 5
40KG x 5
50KG x 5
65KG 5 x 3

Bench
10KG x 5
30KG x 5
40KG x 5
57.5KG 5 x 3

Deadlifts
10KG x 5
30KG x 5
70KG x 5
107.5Kg x 5

Now I'm gonna go and steal gymfreak's and Hanley's mobility exercises!

BossArky wrote: »

Welcome back!

Cheers Boss! You're lifting some great weight in your log :pac:

Cravez

Were you injured Funkz or was it a break from training type of thing? Welcome back though, I know the feeling all too well of getting back into it recently

FunkZ

I was injured in the most beautifully, poetic way possible...

Shoulder pressing fifteen fucking kilograms, yes fifteen.

I was home for the Christmas holidays, so I was training in the attic. The ceiling wasn't high enough for my extended arms and the barbell. So the barbell hit the ceiling, I bent my knees stupidly and as that happened I pulled my shoulders back while pushing the barbell up. I felt a pain between my scapula and my spine, it was actually worse than any pain I've ever felt, including before and after having my appendix removed.

I took a short period off from lifting weights but never went to a physio (dumb, dumb). After a while it got to the stage where I just couldn't lift, so then I went to a chiropractor, who made it a lot worse. That put me off getting it looked at for some time. Eventually one night when the pain was fairly bad I went to VHI and got a letter to get an MRI. The next day I went for the MRI and they scanned my shoulder, not where the pain actually was even though I explained the pain thoroughly to everyone I spoke to.

A year and a bit later I went to a physio (while the pain was very slight and rare) and he said something along the lines that I need to start exercising again. I didn't take his advice straight away even though I believe he was right. I read a while ago about rolling a tennis ball on sore spots, I tried it and it's been amazing so here I am, lifting at long last.

Cheers for asking Cravez, I'll be keeping an eye on your log! I had one on Team Test at one stage too I think but I probably updated it four or five times :pac:

The best lifts I had before a two year break were:
Bench 92.5 x 3
Squat 90KG x 20 :pac:
Deadlift 150KG x 1
Shoulder Press 57.5KG x 1

I won't be doing any exercises that involve having my arms above my head for a few months/years/ever...
They scare the hell out of me :pac:

FunkZ

Earlier today I went through the 'easy' group of MM:
http://www.scribd.com/doc/40389973/Magnificent-Mobility-E-manual

I done a few extras too, and a lot of stretching.

Squats
10KG x 5
30KG x 5
40KG x 5
50KG x 5
67.5KG 5 x 3
Deepest squats of my life :pac:

Shrugs
10KG x 5
20KG x 5
30KG x 5
40KG x 5
57.5KG 5 x 3

Power Cleans
10KG x 5
20KG x 5
30KG 3 x 5
I had to cop on and reset the weight as I simply was not doing powercleans, I was moving the weight into military press position like an idiot. I can see the weight going up though easily with proper form for a while. I don't like the bar hitting my clavicles one bit though (hopefully better form will fix this), might do these with a scarf on...

FunkZ

25 minutes walking
5 minute warm up jog
50 metre sprint x 10
25 minutes walking

FunkZ

Squats
10KG 5 x 3
30KG x 5
40KG x 5
50KG x 5
70KG 5 x 3

Bench
10KG x 5
30KG x 5
40KG x 5
50KG x 5
60KG 5 x 3

Deadlifts
30KG x 5
50KG x 5
70KG x 5
110KG x 5

Burpees
10 x 3

FunkZ

Just back from the doctor, she thinks I've sprained my lower back.

On Friday the left side of my lower back was slightly sore on the deadlifts for 30KG, 50KG, the first two reps of 70KG and then completely grand on 110KG. And it felt grand for the rest of the day. Strange. Went out that night, drank, danced and didn't feel any pain. Felt a bit stiff on Saturday after sleeping on my friends couch the night before. Then I went to the cinema on Sunday and pain set in, it was really painful trying to sit in the cinema seat. Last night and today the pain has been pretty bad.

If I try to touch my toes, I can get my hands to just about the top of my knees, normally there's no bother touching my toes.

So it's Difene, Solpadeine and rest for the next seven days, and then rest for 3 - 7 days afterwards. I'm not going to take any risks so hopefully I'll be back soon.

/sad face

FML.

Cravez

Ah **** sorry to hear that man. Definitely don't take any risks for the moment anyway. A week of rest is worth it considering if somthing ****s you up even more and you're out for months (plus it's logical at this stage :P). Do Ice/Heat Treatment as well!

FunkZ

Since the day after last posting I've made a few dietary changes and lost a lot of water weight. 98.4KG to 93KG, looks like I can hold a lot of water, I haven't been hungry once. It's been high fat and high protein with the exception of two meals and then one day, today (I'm tipsy!).

Stretches and mobility
Prisoner Squats 10 x 5
Push ups 10 x 5
Burpees 10 x 3
Fronts Squats 20KG 10 x 3
Prisoner Squats 10 x 5
Stretches and mobility

This destroyed me, it was before breakfast!

Michael Cravez wrote: »

Ah **** sorry to hear that man. Definitely don't take any risks for the moment anyway. A week of rest is worth it considering if somthing ****s you up even more and you're out for months (plus it's logical at this stage :P). Do Ice/Heat Treatment as well!

Cheers for the advice man! Might be seeing ya tonight by the way if you're heading out with SUN!

I'm going to stay away from the weights till Monday week :pac:

FunkZ

Stretches and Mobility
Prisoner Squats 10 x 4
Burpees x 10
For six rounds. Bodyweight exercises once again destroyed me
Stretches and Mobility

I went horse riding on Saturday, spent the past few days walking like John Wayne.

FunkZ

My muscles are absolutely agonising from yesterday :rolleyes:

Stretches and Mobility
2.4KM run in about 13 minutes
Stretches and Mobility

Once again I ran barefoot (well two pairs of socks), this time on grass. I'm tempted to throw my Gel Kyano 16's in the bin!

My body could have handled a much longer run but my lungs said no, five weeks off the cigarettes today.