Yeah, I think I’m just gonna spend a full session trying to master it on a day where I’ve got a little more patience.
1 Like
Sunday 17.11.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.7kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
90x3
followed up with six singles, with 2 minutes rest between
1b.Prone Ez-Bar Row
47.5x10
47.5x10
47.5x10
2a.Face Pull
7.9x15
7.9x15
2b.Dips
+5kgx6
followed up with 4 sets of 3, with 1 minute rest between
3.Prone DB Lateral Raise
4sx13
4sx12
3.Hammer Curls (using Beast Grips)
6sx17
6sx14
4.DB Static Holds (using Beast Grips)
22sx30 seconds
22sx23 seconds
Summary - Much prefer this way of training. The reps I get feel much more solid and I’m not as wiped out by the end.
1 Like
Monday 18.11.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
5sx3
5sx3
5sx3
5sx3
1b.Deadlift
150x3
followed up with 3 sets of 1, with 2 minutes rest between
2.Front Squats
40x6
followed up with 4 sets of 3, with 1 minute rest between
3.Split Squats
x8 per leg
x8 per leg
3.Machine Calf Raise
40x13
40x12
4.Side Plank Bend straight into Side Plank
x13 + 13 seconds
x12 + 12 seconds
Summary - Good session. Everything felt smooth.
1 Like
Monday 19.11.19 - Conditioning
Recumbent Bike
30 minutes total at level 6
Barbell Complex
All done with 20kg
Hang Snatch x5
Overhead Squat x5
Push Press x5
Bent Over Row x5
SLDL x5
Pushups x5
Pullup x1
Did this for 2 circuits, with 1 minute between
Kettlebell Complex
All done with 6kg
One Arm Swings x5 per arm
One Arm Hang Clean & Press x5 per arm
One Arm Row x5 per arm
SLDL x5
Halo x5 each way
Done for 2 circuits with no rest between
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Interesting! Your post in injuries and rehab caught my eye and I had to look further.
I have heart failure too and had a heart attack in late June, so it’s nice to see someone else’s approach to rehabbing/getting stronger.
2 Likes
Hi mate! The main advice I can give is not to limit yourself too much, you can do more than you think.
When I was first diagnosed I was told not to do strenuous exercise and not to lift weights again (by an older cardiologist). Now they can’t believe how mobile and independent I am for someone whose heart is in such a bad way. I now have a much younger cardiologist too who is more knowledgeable and attributes it to my diet and exercise.
Creatine, CoQ10, Magnesium and Zinc all help. I read recently that a lot of zinc is lost in heart patients due to diuretics, so started supplementing daily and my tests levels went up by 25 per cent, and my oestriadol decreases by about 10 per cent.
1 Like
Thank you.
I try. I’ve run up to and past my limits a few times with the only real consequence being kind of funny heart beats, some ridiculous fatigue and an angry wife.
And yeah, holy Moley, those diuretics can make a mess out of things.
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Wednesday 20.11.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.8kg this morning (down from 103.8kg on 10.07.19)
1.Hang Snatch
20x3
20x3
20x3
20x3
20x3
New favourite exercise!
2a.Military Press
55x6
followed up with 4 sets of 3, with 1 minute rest between
2b.Pullups
Bodyweightx3
followed up with 6 singles, with 2 minutes rest between
3a.Incline DB Bench (palms facing)
18sx8
followed up with 4 sets of 4, with 1 minute rest between
3b.DB Shrugs
20sx13
20sx11
4a.Cable Curl
5.7x16
5.7x15
4b.Pushdowns
23x16
23x15
4.Pinch Grip Holds
5kg olympic plate in each hand x 60 seconds
5kg olympic plate in each hand x 40 seconds
1 Like
I found the best kind of cardio to be incline treadmill walking. You can keep the pace steady and gradually increase resistance by adding incline. You need to do slower warmups as when heart functions impaired, that’s something an NHS physio taught me. Spend about 15 minutes warming up, 20 minutes at a level that gets your heart rate to around 105-110, the a long cool down. If you don’t do a proper warmup, that’s when palpatations and ectopics start.
Keep weights below 85% of your 1rm, doing most of your work between 60 and 70 to be safe. I go heavier sometimes, but it took a long time to get myself to a point where I can handle it. Higher weights cause higher blood pressure spikes, which onviously isn’t ideal for us.
Do you have any problems with dizziness and low BP from your medication?
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I get some dizziness sometimes from lifting too heavy, moving too fast (changing elevation like fast squat or deadlift) and as you noted–certain foods. I love pineapple but if I eat it how I like my blood gets too thin and my BP drops to dangerously low levels.
I’m generally good till it hits low 90’s/ low 60’s. When it hits low 80’s/mid-low 50’s it’s time to sit down.
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Lo-Salt is your friend pre-workout. It’s a mix of potassium and sodium that’s available in most supermarkets. Add half a teaspoon to your pre-workout meal/shake. In my experience, BP can definitely be too low, especially during training. If you’re getting dizzy, do more warmups.
My warmup routine for weights is 10 minutes on the stationary bike, mobility work, light stretching, a light explosive movement and then start with the main lifts. At least 5 warmup sets for the main lift, and 3 for everything else.
Mines 100/60 usually, and that’s as low as I can manage without feeling too cold and drained.
I usually go for 1 scoop whey, some lo-salt, a tsp of coffee and some dextrose. Cacoa powder is good too as it contains potassium and magnesium and a substance that improves blood flow.
2 Likes
Thursday 21.11.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
1a.Squat Jump
4x3
1b.Back Squat
90x5
followed up with 5 singles, with 2 minutes between
2a.SLDL
70x6
followed up with 6 sets of 3, with 1 minute rest between
2b.One Leg Calf Raises
x6 per leg
x3 per leg
x3 per leg
x3 per leg
3a.Decline Situps
x16
x14
3b.Plank
x15 seconds
x10 seconds
4.Leg Curls
39x16
39x12
1 Like
I’m probably the only one in quite a while that walked in to my cardio rehab drinking a Gatorade and eating a bag of doritos. Eyes popped out. Questions were asked! I explained to the nurse that I had to get my blood pressure up, but the cuff told the tale. I clocked in at something ridiculous like mid 80’s/low 60’s.
The better warm up makes sense. When I’m pushing into the 130 bpm range my BP will be at about 140/80ish, which the therapists said was fine, but hard stop if it goes up (never does) around 200.
Out of curiosity I looked it up, and there is a post exertion hypotensive effect both immediately and more mildly longer term (up to 24 hrs) that tapers upward from the time of exercise, and at least with me, it’s exacerbated by the BP meds.
1 Like
Friday 22.11.19 - Conditioining
Treadmill
Worked up to 20 minutes at a 12% incline at a speed of 2.1
Barbell Complex
Hang Snatch
Overhead Squat
Good Morning
Behind The Neck Push Press
Barbell Row
Pressup
Done as a circuit for 3 rounds with 1 minute between
5 reps first round, 3 reps second round, 2 reps on the third
Friday 23.11.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 91kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
90x4
followed up with 7 singles, with 2 minutes rest between
1b.Prone DB Row
16sx10
followed up with 6 sets of 5, with 1 minute rest between
2a.Face Pull
9.15x18
9.15x15
2b.Dips
+5kgx6
followed up with 6 sets of 3, with 1 minute rest between
3.Prone DB Lateral Raise
4sx15
4sx12
3.Hammer Curls (using Beast Grips)
8sx13
8sx11
4.DB Static Holds (using Beast Grips)
22sx25 seconds
22sx23 seconds
Sunday 24.11.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
5sx3
5sx3
5sx3
5sx3
1b.Deadlift
150x3
followed up with 4 sets of 1, with 2 minutes rest between
2.Front Squats
40x8
followed up with 4 sets of 4, with 1 minute rest between
3.Split Squats
x9 per leg
x8 per leg
3.Machine Calf Raise
40x14
40x12
4.Side Plank Bend straight into Side Plank
x13 + 13 seconds
x12 + 12 seconds
Summary - Feel really low and unmotivated today, but ok effort regardless. Wanted 6x1 on DL follow up sets, but the 4’th was slow so decided to save it for next week. Left kness clicking on every rep of squats. Doesn’t hurt but it’s really uncomfortable, so need to get that seen to.
1 Like
Tuesday 26.11.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 93.2kg this morning (down from 103.8kg on 10.07.19)
1.Hang Snatch
20x3
20x3
20x3
20x3
20x3
Reduced rest time to 1 minute
2a.Military Press
55x6
followed up with 4 sets of 3, then 1 set of 1, with 1 minute rest between
2b.Pullups
Bodyweightx3
followed up with 6 singles, with 2 minutes rest between
3a.Incline DB Bench (palms facing)
18sx10
followed up with 6 sets of 5, with 1 minute rest between
3b.DB Shrugs
20sx14
20sx12
4a.Cable Curl
6.95x16
6.95x13
4b.Pushdowns
25x16
25x12
4.Pinch Grip Holds
5kg olympic plate in each hand x 60 seconds
5kg olympic plate in each hand x 42 seconds
1 Like
Wednesday 27.11.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
Weighed in at 92.8kg this morning (down from 103.8kg on 10.07.19)
1a.Squat Jump
4x3
1b.Back Squat
90x5
followed up with 8 singles, with 2 minutes between
2a.SLDL
70x10
followed up with 4 sets of 5, with 1 minute rest between
2b.One Leg Calf Raises
x6 per leg
x3 per leg
x3 per leg
x3 per leg
x3 per leg
3a.Laying Ab Press
x5
x3
3b.Plank
x15 seconds
x15 seconds
4.Leg Curls
39x16
39x13
1 Like
My right knee clicks every rep around parallel. Like clockwork. No pain though, as long as my volume is optimal. When I’m overtraining, it gets sore.
I was obsessed with making the click go away until I realized I’ve been squatting for 20 years and everything in that knee is hypertrophied and hitting each other. I had x rays, MRIs etc. waste. My infrapatellar fat pad is enlarged from all the squatting which is likely the culprit.
Anyways, if it’s not hurting don’t fret. Make sure volume/intensity is optimal for recovery. You should be fine.
Chasing a fix will probably be a waste of precious time.
1 Like
My volumes always on the lower side so all good there, and my knee sleeves help a little. It only actually started again when I started dieting a few months back, so hopefully there’ll be some relief on my bulk.
1 Like