Have you tried T-Bar rows since your surgery? I didn’t think of it earlier but I probably should have.
I don’t care for them because the weight I need to use makes it impossible to breathe
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We’ve not got a t-bar machine so would have to do it with a BB which is fine but not sure my core would cope at the moment.
Wish the gym would get one of those machines though.
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25Th march Arms day!!! But cut short as i had to collect my poorly daughter from nursery (seems to be a re-occurring theme there)
Anyhow
Incline BB bench 1.3m rest
WU sets
65kg x 8
x 8
x8
x8
Rope pushdown SS with cable 1 and a half curl (1.15m rest)
Rope pushdowns - pump
8 x 15
x 14
x 12
Cable curls - 1 and a half on each rep
4 x 12
x 10
x 8
Triceps extensions SS with pinwheel curls (1.15m rest)
Triceps
3 x 10
x 10
x 10
Pinwheel curls
14kg DBs x 12
x 11
x 11
Incline french press SS with preacher curls (1.15m rest)
French press
14kg DBs x 12
x 12
x 11
Preacher curls
10kg DB x 20
x 10
x 10
Had to shot off early so missed by upper back, shoulder and calf work. Might try and do some calves on the stairs later today at home.
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28th March Leg Day - With my all machine complete bro workout lol
Hamstring curls Seated (1.3m rest) Cluster sets
WU sets
54kg x 6 sets of 4 with 10 seconds rest
49kg x 6 sets of 4 with 10 seconds rest
Leg extensions (1.3m rest)
cluster sets 6 reps, 10 second rest all weights are in KG each side
Set 1 - Up the rack and then down the rack
10kg x 6, 15 x 6, 20 x 6, 25 x 6, 30 x 6, 35 x 5, 30 x 5, 25 x 5, 20 x 5, 15 x 5, 10 x 5
Set 2 - Down the rack
30kg x 6, 25 x 6, 20 x 6, 15 x 6, 10 x 6
Hamstring kneeing single leg machine pump work (1.15m rest)
30kg each side x 20
x 20
x 16
x 13
Outer thigh machine (1.15m rest) Slow reps
45kg x 15
x 15
x 15
Inner thigh (sexy machine) (1.15m rest ) slow reps
8 x 15
10 x 15
12 x 15
Should have started on a higher weight
Seated calf raises (1.15m rest)
20kg x 16
x 12
x 11
x 10
Done!!! Legs a little shaky from the inner and outer thigh machines, seem to be doing good things to my old damaged hips at least!
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29th March Chest and Shoulders Day
Still not doing anything that engages core too much.
Chest press (1.3m rest) Smooth reps
WU sets
37kg each side x 12
x 11
x 10
x 9
Incline press - I really still suck at this!!!
1.15m rest constant tension reps
60kg x 8
60 x 7
60 x 6
Smith machine Bench (1.3m rest)
Cluster sets, 4 reps, 6 clusters, 10 seconds rest
Set 1 - 50kg on the bar x 4, 4, 4, 4, 3, 3
Set 2 - 40kg on the bar x 4, 4, 4, 4, 4, 4
Pec dec SS rear delts (1.15m rest)
Pecs - Constant tension pump reps
54kg x 15
54 x 15
Rear delts
33kg x 20
33 x 20
54 x 9
Lat raises (1.15m rest)
8kg DBs x 12
x 12
x 12
HS Shoulder press (1.15m rest)
Pump reps not full ROM (focus on lower portion to exclude triceps)
37kg each side x 12
x 10
x 8
x 8
Another day done, feeling massive (although not looking too massive lol) just need to slim my waist down a bit (1-2 inches) for a great V look.
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31st March Back day
Still not sure about my the main back exercise, might post something in the main section for some varied options. I tried T-bar rows today (with no chest support).
So warmed up with chest supported rows, the benches they have at the gym mean its hard to get a good glide path for the DBs especially once you get past the 20kg ones.
After that WU, did T-bar rows (no chest support) in the landmine thing.
Weight only as i don’t know how much of the barbell is actually being lifted (if that makes sense.
1.3m rest
1 plate x 10
2 plates x 10
3 plates x 6
3 plates x 6
Hammer lat machine (1.15m rest)
35kg each side x 12
x 12
x 12
Hammer row machine (1.15m rest)
30kg each side x 12
x 12
x 10
Lat pulldown (1.15m rest)
56kg x 10
56 x 10
Shrugs 3 second hold (1.15m rest)
22kg DBs x 12
x 11
x 10
Hypers (1.15m rest
x 10
x 9
x 8
x 6
I’m out drinking tonight so been only have shakes all day to help balance the calories! Not sure it that genius or stupid!
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That’s how I count it!
It’s genius
Ever try a smith machine row? I forget if we’ve talked about it. It feels surprisingly good and you can grind without lower back worry
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1st april - massive hangover!!!
Drank about 10 pints of cider yesterday and had about 4 hours sleep.
Still can’t miss the gun show!!!
Incline BB press (1.3m rest)
WU sets
65kg x 8
x 8
x 8
The guns!!!
Rope pushdowns ss with Cable curls (1.15m rest)
Pushdowns
8 x 15
9 x 20
11 x 15
Cable curls 1 and a half reps
6 x 12
6 x 11
6 x 8
Tricep extensions SS with pinwheel curls (1.15m rest)
Tricep extensions
4 x 12
4 x 12
4 x 12
Pinwheel curls
14kg DBs x 12
x 12
x 12
Incline French press SS with Preacher curls (1.15m rest)
French press
14kg DBs x 12
x 12
x 12
Preacher curls
10kg DB x 12
x 11
x 10
Face pulls SS with lat riases (1.15m rest)
Face pulls
6 x 15
6 x 15
6 x 15
lat raises
8kg DBs x 10
x 10
x 6
Seated calf raises
20kg x 14
x 12
x 12
Knackered and need some food to soak up the alcohol, bacon and egg sandwich here i come!
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I’d be pooping my pants! Way to make fun day fun day happen
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4th April 22 - Leg Day
I tried Hack squats today, still not been able to get in to see a physio with work and other commitements but wanted to see how it felt.
Seated Ham curl (1.3m rest) - Cluster sets
WU sets
Set 1 - 54kg x 6 sets of 4 reps with 10 seconds rest
Set 2 - 54kg x 6 sets of 4 reps with 10 seconds rest (just got all reps)
Hack squat (1.3m rest)
no weight x 10 reps
20kg x 10
40 x 12
40 x 10
40 x 8
Most of the movement felt fine but the bottom part was a bit shakey. Was knackered after that (which is a pathetic weight) so need to progress on these slowely.
Hamstring pump Kneeling machine (1.15m rest)
30kg each side x 20
x 20
x 20
x 20 (these felt easy today for some reason)
Out thigh machine (1.15m rest) Slow reps
50kg x 12
x 12
x12
Inner sexy thigh machine (1.15m rest) slow reps
12 (no idea what weight this is) x 12
x 12
x 12
Seated calf pump work (1.15m rest)
10kg x 28
x 23
x 20
x 20
Still not feel knackered like i used to (should) from a leg day but getting there.
3 Likes
Guessing with your surgery healing chins/pull-ups and bent over row are out the question? How about DB rows? Got 1 arm, chest supported, Kroc or power to name a few
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I used DB rows before and liked them but they do put a lot of pressure on the core so was laying off them for a bit. That being said my recovery is going well so might get them back in as main exercise again.
Chins/pulls up I just suck at. I nearly always pull up at an angle (rather than straight) with my previously injured (right) shoulder lower than my left.
I’ve had a lot of lower back injuries before as well (crushed discs in back) so have avoided BB bent over row due to my weak back but on second thoughts would they improve the strength of my lower back?
If you want to improve your lower back strength I’d go for some back extensions or reverse hypers to start with. I’ve had issues with mine and aside from sports therapist I do regular back extensions and also some hip thrusts as well which have helped massively
Try the chest supported variant, can also use a BB
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I have started doing hypers now for 4 sets but it’s taken me a while to get the correct form. I was curving my back too much and getting a bit of an achy back afterwards.
After some YouTube though I’m finally doing them correctly but with no weight my reps are pathetic meaning my back is weak!
Cheers for the input, I really think I’ve neglected my lower back and core for too long after related injuries I have kind of avoided training it.
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6th April - Was supposed to go to the gym yesterday but had a barny with the mrs so decided to stay in and went today.
Chest and Shoulders
Chest press (1.3m rest)
WU sets
40kg each side x 10
x 10
x 8
x 6
Incline BB press (1.15m rest)
60kg x 8
x8
x 8
Smith machine Bench cluster sets (1.3m rest)
50kg x 4, 4, 4, 4, 3, 2 10 seconds rest between sets
40kg x 3, 3, 3, 3, 3, 3 10 seconds rest between sets
Pec Dec SS with rear delts (1.15m rest)
56.5 x 12
x 12
Rear delts
35.5kg x 20
x 20
56.5 x 7
Lat raises (1.15m)
8kg DBs x 12
x 12
x 12
Shoulder press pump sets (1.15m rest)
37.5kg each side x 12
x 11
x 10
x 9
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Dare I ask what that means?
Lol argument, British slang sorry.
It’s rhyming slang for Barny rumble = trouble
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7th April back day
Tried 1 arm rows again and they felt alright so going to be using those again for now. Still might do a cycle of bent over BB rows at some point.
1arm rows
Wu sets
30kg x 10
X 10
X 9
X 8
Hammer lat pull down (1.15m rest)
35kg each side x 12
X12
X10
Hammer row upper back focus (1.15m rest)
30kg each side x 12
X 12
X 10
Lat pull down (1.15 rest)
56kg x 10
X 10
Shrugs (1.15m rest) 3 seconds hold at top
24kg DBs x 12
X 10
X 8
Hypers
X 10
X 9
X 8
X 8
3 Likes
8th April 22 - The guns!!!
BB incline (1.3m rest)
WU sets
65kg x 8
x 8
x 8
Rope push downs SS with cable curls (1.15m rest)
Pushdowns
8 x 18
x 15
x 12
Cable Curls 1 and a half curls per rep
4 x 12
x 12
x 9
Tricep extensions SS with Pin wheel curls(1.15m)
Tricep extensions
3 x 11
x 10
x 10
Pinwheel curls
14kg x 10
14kg x 10
12kg x 12
Incline French press SS with preacher curls (1.15m rest)
French press
14kg DBs x 12
x 12
x 10
Preacher curls
10kg DB x 15
x 12
x 10
Lat raises SS with face pulls (1.15m rest)
Lat raises pump style
8kg DBs x 10
x 10
6KG DBs x 13
Face pulls pump style
6 x 20
x 15
x 12
3 Likes
Changed my diet as well after posts on the other forum. I realised i’d got to a point where i was only getting 100g of carbs a day and was feeling really rubbish. Was having too much protein and not enough carbs.
Will re-do my diet on here at some point when i’ve settled it.
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