I have done my workouts just not logged them.
I had some bad news from the doctors and will need a operation really soon, not sure on the recover if if i’ll need chemo afterwards.
Needless to say its killed my motivation and just taken the winds out my sails a bit.
20th Jan Legs
I got the bad news this day and just had nothing in the tank.
Ham Curls
WU sets
45kg x 10
50 x 10
57 x 10
Hack Squats (2m rest)
Wu sets
70kg x 10
80kg x 10
90kg x 8
100kg x 8
40kg x 15
Leg press (1.15m rest)
0 x 20
40kg x 18
80kg x 15
120kg x 10
DB RDL (1.15m rest)
22kg DBs x 6
34kg DBs x 7
x 7
x8
21st Upper Day
Bench (2m rest)
WU Sets
100kg x 5
x 5
x 5
x 5
Chins (had nothing today, poor workout and just not motivated)
x 3
x 3
x 3
Dips (1.15m rest)
x 12
x 9
x 6
Lat raises (1m rest)
8kg DBs x 12
10kg DBs x 8
8kg DBs x 8
8kg DBs x 8
Face pulls (1.15m rest)
6 x 12
x 12
x 12
x 12
French press (1m rest)
10kg DBs x 15
12kg DBs x 15
15kg DBs x 10
Cable curls Drop sets (1.15m rest)
4 on cable machine x 8,4,5,5
x 6, 4, 4, 5
x 6, 4 , 4, 5
24th Jan Feeling really down still and waiting for more hospital tests but cracked a workout anyhow.
Bench (2m rest)
WU Sets
100kg x 5
100kg x 5
100kg x 5
100kg x 6
DB Incline Press (1.15m rest)
28kg DBs x 9
x 9
x 8
x 8
Pec Fly Mahcine ss with Rear delts (1.15m rest)
64kg x 13
x 13
Rear delts
34kg x 20
34kg x 20
Lat raises (1m rest)
8kg DBs x 12
10kg DBs x 10
8kg DBs x 12
Shoulder press machine
42kg each side x 5
47 x 5
52 x 5
57 x 5
Skull Crushers
12kg DBs x 12
x 10
x 10
25th Jan Back day - evening training
1 arm row (2m rest)
WU sets
36kg x 8
X 8
X 9
Hammer lat pull down (1.15m rest) 2 second pause at top
37kg each side x 10
40kg each side x 10
42kg each side x 10
45kg each side x
Shrugs (1.15m rest)
24kg DBs x 10
26kg DBs x 10
28kg DBs x 10
Face pulls rope ss with biceps (1.15m rest) different rope machine from normal and the weights were off compared to the other one.
5 x 12
7 x 12
8 x 12
Biceps hammer curl to failure then lower weight and normal pump curls
14kg DBs x 10, 8kg DBs x 10
14kg x 8, 8kg x 10
14kg x 6, 8kg x 8
Leg raises (1.05m rest)
X 10
X 10
X 10
X 10
Ran out of time for my hypertensions, will do them later in the week.
27th Leg Day - Afternoon Training
Hamstring Curls (1m rest)
WU sets
42.5kg x 10
50kg x 10
56kg x 10
Hack squats (2m rest)
WU sets
90kg x 6
100kg x 6
110kg x 6
40kg x 15
40kg x 10
40kg x 10
DB RDL
22kg DBs x 8
34kg DBs x 8
34kg DBs x 8
34kg DBs x 8
Seated Calf raises SS with leg extensions (1.15m rest) - 2 second hold at top
10kg x 12
20kg x 10
30kg x 7
10kg x 20
Leg extensions
20kg Each side x 10
25kg each side x 10
30kg each side x 10
28th Mid Morning Upper session
Bench (2m rest) still adding reps each workout with is good, I’m sure I’ll hit a wall at some point though
WU sets
100kg x 5
100kg x 5
100kg x 6
100kg x 6
Chins - 5 minutes of as many chins as possible.
Got 19, not happy with it but i need to work on this.
Dips
x 10
x 10
x 8
Lat raises SS with face pulls (1.15m rest)
Lat Raises - not happy with these today, struggled on all sets
8kg DBs x 10
10kg DBs x 6
8kg DBs x 8
6kg DBs x 12
Face pulls Rope pully machine
6 x 15
6 x 15
6 x 15
6 x 15
Cable curl drop set SS with French press (1m rest)
Cable curl
4 x 10 drop set
4 x 10 drop set
4 x 10 drop set
French press
12kg DBs x 15
14kg DBs x 15
16kg DBs x 12
I didn’t have energy for abs or hyper extensions so i’ll miss them this week. I went to the gym straight from a hospital appointment without eating and after them taking blood samples so wasn’t feeling the best.
31st Jan Chest Session
Bench (2m rest)
WU sets
100kg x 5
100kg x 6
100kg x 6
100kg x 6
DB Incline
28kg DBs x 8
28kg DBs x 8
28kg DBs x 8
28kg DBs x 7
Fly (1.15m rest) SS with rear delt fly
64kg x 15
x 13
Rear delt
36kg x 20
x 20
Lat raises (1.15m rest)
8kg DBs x 12
10kg DBs x 10
8kg DBs x 12
Shoulder press (1.15m rest)
42kg each side x 6
47kg each side x 6
52kg each side x 6
57kg each side x 4
Seated press french (1.15m rest)
12kg DBs x 12
14kg DBs x 10
16kg DBs x 9
1st Feb Back session - Morning
1 Arm row (2m rest)
WU Sets
36kg x 8
36kg x 9
36kg x 9
Lat hammer pull (1.15m rest)
37kg each side x 10
40kg each side x 10
42kg each side x 10
45kg each side x 10
Shrugs SS with Hypers (1.15m rest)
24kg DBs x 10
26kg DBs x 11
28kg DBs x 11
Hyperextensions - Struggled with these again, they make my back ache
x 10
x 9
x 8
Face Pulls (1.15m rest)
6 x 12
7 x 12
8 x 10
Bicep curls (1.15m rest)
Drop set 14kg DBs x 10, 8kg DBs x 10
Drop set 14kg DBs x 9, 8kg DBs x 10
Drop set 14kg DBs x 8, 8kg DBs x 8
Leg raises
x 10
x 10
x 10
7th Feb - Had a few days off with the mrs and a few hospital appointments so missed two sessions last week
Either way leg session meadows non squat workout.
Leg Extensions
Warm up the rack
5kg each side x 6
10kg x 6
15kg x 6
20kg x 6
25kg x 6
Then 2 minutes rest and then:
25kg each side x 25 reps (rest pause style)
Hack squat
Ramp up sets
80kg x 15 reps (rest pause style)
Lunges
10kg DBs x 8
12kg DBs x 8
14kg DBs x 8
Hamstring curls
40kg x 10
47kg x 10
54kg x 10 + 6 partial reps
Seated calve raises
10kg x 6
20kg x 6
30kg x 6
30kg x 22 (rest pause style)
10kg x 17 reps
8th Feb - Chest and Shoulders Day
I started the session with my front delts in agony - must have slept on them funny or something.
Either way, at it!
Bench (2m rest)
WU sets
100kg x 6
100kg x 6
100kg x 6
100kg x4 - Annoyed i dropped 2 reps here, should have got 6 but my front delts had nothing left in them (an odd feeling)
DB Bench (1.15m rest)
28kg DBs x 8
x 8
x8
x8
Fly SS with rear delt fly (1.15m rest)
64kg x 13
x 12
Rear delt
36kg x 20
x 20
Lat riases
8kg DBs x 12
10kg DBs x 9
8kg DBs x 12
Shoulder Press machines
42kg each side x 6
47 x 6
52 x 6
57 x 6
Tricep OH DB extension
12kg DBs x 11
22kg DB x 15
25kg DB x 12
9th Feb Back Session
Changed it up today just because i fancied a change.
Lat Pull down (1.3m rest)
WU sets
49kg x 12
56kg x 12
63kg x 10
70kg x 8
Cable Row (1.3m rest)
42kg x 12
49kg x 12
56kg x 12
63kg x 12
Face Pull Rope (1m rest)
6 x 12
7 x 12
8 x 12
Shrugs (1.3m rest)
24kg DBs x 11
26kg DBs x 11
28kg DBs x 11
Hyper extensions (1m rest) - Still find these really hard
x 8
x 8
x 8
Leg raises (1m rest)
x 10
x 9
x 8
BB bicep curls
20kg x 12
25kg x 10
30kg x 5 then 15kg x 8 drop set
So that’s my last session done before my operation tomorrow. Hopefully i won’t be away too long!
Good luck man. Sorry I haven’t been in here (I forget titles).
You’re going to do great. Your head is on point and you were made to face and defeat this.
Best wishes. Swift recovery.
14th Feb Day 4 after op. I’ve kept to any of my plans, probably had around 1000 calories a day and no extra supplements.
They cut down my groin/ stomach area so can barely take two steps without being in agony. Been bed bound and on painkillers.
Will need a groin and lower ab rehab programme after this. It’s going to be a longer recovery than I wanted but 100% of tumour removed thank goodness.
17th Feb 1 week post op
Started trying to eat a bit more normally, not hitting my 250g per day protein target but trying now at least.
I’m now walking round the house a little bit (with the help of the walls), will 100% need to rehab get my movement back.
Either way feeling more myself and not in bed all day now, so onwards and upwards.
22nd Feb, been eating all my protein now. Still not moving around too well but feeling a bit better.
I tried to do some push-ups today but couldn’t hold the plank position without being in a lot of pain.
Think I might have another week off and then hit some upper body pump machine training next week.
I feel rubbish just laying around all day watching films and playing PlayStation (someone else’s dream I know) but I need to exercise and move.
Outstanding!
28th Feb
Feeling really sore in my lower back and hips after spending all day laying/sitting but needed to get moving a little so against my doctors advice I went gym.
So upper body machine gentle workout to keep moving!!
Chest Press (1.3m rest)
Wu sets
35kg each side x 12
35 X 10
35 X 9
20kg x 20
Hammer lat machine (arms close for lats) 1.3m rest
Wu set
35kg each side x 12
35 x 10
35 x 10
20 x 20
Machine shoulder press (1m rest)
30kg each side x 20
35 x 10
40 x 7
30 x 10
Machine row (target upper back) 1m rest
20kg each side x 15
20 x 15
20 x 15
30 x 10
Rear delt fly machine (1m rest)
33kg x 17
33kg x 14
Rope bicep curl pump sets (1m rest)
3 x 35
4 x 19
5 x 9
Tricep cable lock backs (on cable machine) 1m rest pump sets
1 x 20
1 x 15
1 x 10
Think I might do this Monday/ Wednesday/ Friday for a few weeks until I can tense my abs and bend my legs properly.
I love a pump, missed it but my hips ache like hell.