If it’s still working and still motivating you, don’t change it. It’s rare to find something you believe in and enjoy at the same time. If you want things to switch up a bit, just swap some exercises in and out. There’s nothing magic about the exercise selection.
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I agree with not changing. The next thing will always be there
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This just made me sad that even though the program will always be there, sadly Mountain Dog himself no longer is.
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I’m certainly with you there. All the more reason to enjoy what we’re doing while we have it.
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so far south its almost country side. LOL
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28th September 23 Week 5 Upper 2 - JP Upper/Lower
-
BB incline press
72.5kg x 9 (5-9 target)
62.5kg x 12 (10-12 target) -
HS chest supported row
47.5kg each side x 9 (5-9 target)
42.5kg each side x 12 (10-12 target) -
Weighted dips
15kg x 9 (5-9 target)
10kg x 7 (10-12 target) -
HS Pullover machine
47.5kg each side x 7 (5-9 target)
42.5kg each side x 10 (10-12 target) -
DB upward row
22kg DBs x 7 (5-9 target)
20kg DBs x 10 (10-12 target)
As I was running out of time as in London again today, I did the old @TrainForPain arms circuits. I got 2 sets of the tri-sets for biceps and triceps before I had to go shower. Still love this massive pump I got from those.
Other than being rushed another great workout!
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Played rugby today but had to come off after 60 minutes, was playing well but I’ve ruined my hand, it’s agony, twice the size and I can’t move my thumb at all. Really hoping I haven’t broke it. Will see how it feels tomorrow after some cider and protein tonight.
Awoken hand.
Normal hand
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After 4 hours in a&e I got back home last night just before midnight. X-ray doesn’t show an obvious break but the doctor thinks I’ve cracked the bone up the upside of my palm. I’ve got to go back to the fracture clinic.
Going to take a few days off training and reassess later next week to see if I can train at all.
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Hope it turns out nothing too serious and recovers quickly. I was literally speaking to a Rugby player just last week who was trying to figure out if he cares more about his gains or playing Rugby. Every time he’s making serious progress up pops a hamstring injury or something.
You guys are nutters, but I can see why you love it.
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sounds like a great time to do lots of leg training
This was so awesome it needs to be extra called out
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Was going to go train legs this morning but felt terrible last night, in loads of pain and felt sick so went to bed around 8.
I’m actually feeling quite beat up in general, pain in my shoulder and side and a really bruised and sore elbow. I might take it easy until later in the week and then see what I can actually do at the gym.
I am scared that my arms will become tiny overnight though if I don’t train them. Yes that’s stupid but that’s the real world fear.
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It’s believed to be 3 weeks before muscle atrophy actually starts to occur, especially if you’re otherwise quite active. It doesn’t stop the insecurities though so I 100% hear you!
You say you feel generally beat up. How much of that do you think is to do with rugby and how much is to do with your training? Might be a tough question. I love the lower volume higher intensity stuff but feel I need to take my volume even lower with it because I seemed to feel the ghost of the deload behind me quicker. It’s hard for me to really know though because I took 5 days off after a wedding/cocaine binge and took it in my log as an actual break when it may have just been recovery from the weekend and not the actual training. If that’s the case then I actually went quite far with it. Otherwise it beat me up pretty quickly.
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I think it was mainly from the rugby, the training and physicality of it has definitely taken a toll on my 37 year old used and abused body. Training was feeling really good and I was enjoying eating in a slight surplus. I have had a few late nights of drinking etc though and they’ve definitely impacted on me negatively for a few days or so.
Im going to try going the gym tomorrow, I’ll train legs with machines and see if I can do any upper body with my hand in the splint but I’m guessing not as it hurts to put any pressure on it.
Im guessing I can do some flys and stuff using my forearm maybe but can’t think of any back exercises I could do as you have to grip everything.
9th October 2023 Broken Hand Workouts 1
Well i never went in to the gym last week and hand just hurt. I went this morning and felt pretty rubbish. Wasn’t really into it and just went though the motions.
I basically felt small, useless and like i don’t even look like i left. I know that’s probably in my head but i’ve definitely added a couple of lbs last week.
Its hard at home as the wife is stressed with everything she has on and then me breaking my hand has added pressure and i’m 100% not going to get any sympathy 
Anyway, enough moaning for today.
- Squat machine
140kg x 6 (6-9 target)
120kg x 6 (10-12 target)
Really didn’t feel i could push these that well which is stupid.
-
Seated hamstring curls
54kg
x 10
x 10
x 10
x 10 -
Leg extensions
20kg Each side
x 10
x 10
x 10
x 10 -
Single leg leg press
65kg
x 10
x 10
x 10
That took me the best part of an hour. Just wasn’t feeling it and head elsewhere. I might go tomorrow and see if there is any upper body i can do but i’m really not sure there is.
Maybe:
Shrugs using the calf raise machine
Lat raise machine
Chest fly using my arm (but not sure if this will hurt of not)
That’s about it, then maybe some abs. I wanted to try the hammer strength shoulder and chest press while wearing my splint but not sure if that’s a stupid idea or not.
Can’t think of anything i can do for back, might have to see if i can get one of those cuffs on a cable or something.
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Main thing is, you turned up and got some work in. That’s a victory so take the win.
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I had a hand injury once and couldn’t/ wasn’t allowed to grip for like 6 months. I did a bunch of upper body stuff with the cable ankle cuff strapped around my wrist and that at least satisfied the mental need to hit those muscles. It was a pretty acceptable way to get in flyes, side raises, curls, extensions, etc.
As you’re talking for back, you could definitely do straight-arm pulldowns, regular pulldowns and cable rows.
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I was thinking about trying to get the wrist cuffs way up my forearm as this is the current state of my wrist. I don’t think the picture does it justice to show just how bruised and painful it is.
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Yeah maybe right below the elbow.
On pulldowns, you can use the hanging ab straps above the elbow?
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There is a lot of data on training the non-injured side to help maintain strength & muscle in the other. I didn’t manage to stay disciplined with it when I had my wrist injury, but it’s definitely worth doing it if there isn’t much else you can do.
You’re maybe not at this point yet, but neutral grip presses seem to be way easier on a lot of wrist injuries. I couldn’t even bench the bar but was able to do a little bit of neutral grip pressing with dumbbells after a short while.
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