14-04-2023
Machine chest press
80kg x 15
70kg x 18
One-arm neutral DB Press
20kg x 12
20kg x 13
Cable fly (wide)
20kg x 15
20kg x 15
DB Lat Raises
12kg x 15
10kg x 20
Tricep rope overhead
17.5kg x 20
Untimed rest-pauses, chatting just finishing off session
RP x 15
RP x 13
15-04-2023
Front squat
80kg x 7
70kg x 10
Stiff-legged deadlifts
130kg x 9
120kg x 11
Chin-ups
10kg x 8
10kg x 7
Leg press
140kg x 20
Leg curls
67.5kg x 8ish
62.kg x 10ish
17-04-2023
Neutral DB Bench
20kg x 23
22kg x 18
Seated OHP
Bar x 10
30kg x 5 really slow reps long holds at top
30kg x 5 same as above
Machine shoulder press
45kg x 13
47.5kg x 10
DB Lat Raises
14kg x 13
12kg x 16ish
Bench feet up
60kg x 10
60kg x 13
70kg x 10
Tricep pushdowns
27.5kg x 14
RP x 5
RP x 5
Didn’t post my logs from last week. I have still been going and trying to get in some work.
As you can see I was able to handle a decent load on machine press last Wednesday with the help of wrist wraps. 80kg x 15 in a massive difference from where I was a couple weeks ago. Went with neutral grip DB bench high reps for my next upper day as I’m still getting some pain, and it’s no way worth it trying to do standard grip or using higher weights as getting them into position could cause a situation I don’t want to put myself in right now. Finished off the session with a bench press just to feel it out and was surprised at how well I did despite having to stop sets very short due to the pain flaring up towards the end of them. A damn far sight away from where I was but at least I’m on the right path.
Just playing around with front squats really, went consistently deeper on the second session of the week so that’s why the weight performance went down. Dying to get the bar on my back again, I just know my squats gone off a cliff. Maybe I should stick with front squats for a few months to negate that and maybe the carry over will get me PRs right out the gate.
I enjoy stiff-legged deadlifts but my ego doesn’t. Part of me says “I hope people know I’m doing stiff-legged and can actually lift a lot more than this”. Petty and silly I know.
Still ironing out the programming for when I can return fully.
I don’t know how you can enjoy stiff-legged deadlifts, just typing it gives me a deep burn.
I remember when I was still in a public gym and was doing eccentric focused DB RDL’s with something fairly light and some kid who’d been giving me the eye the entire time I stepped in came and picked up the 45’s and hit a set out of normal RDL’s. Despite the fact I was done and programme didn’t call for it I picked up the 55’s and knocked about 10 reps out and winked.
Heh, it might be because I’ve done TBDL for so long. A straight-bar variation is feeling fresh and I’m feeling strong on them… But no doubt if I pursue I’ll be reminded why I switched to the TBDL in the first place.
I’m shifting to a more hypertrophy focus and just feeling things out during the injury tbh. I want to aim towards something like
Legs 1
Squats
RDL
Leg Press
Legs 2
Front squats
Good mornings
Leg extensions
Leg curls
I think that’ll be good balance, the second session’s use of much lighter weights being great from a recovery standpoint. Maybe bringing in stiff-legged deadlifts as an occasional “Legs 3”. It’s a shame not to TBDL anymore but I’m sick of the noise complaints and waiting around for there to be enough plates to use. Possibility to bring in a slow eccentric version of it instead of stiff-legged DLs as “Legs 3”.
Nobody needs to read that. I’m just thinking out loud. 
19-04-2023
Squat
100kg x 12
100kg x 12
RDL
130kg x 11
120kg x 14
Neutral pulldowns
90kg x 6
77.5kg x 13
Leg extensions
87.5kg x 12
77.5kg x 16
Cable row
80kg x 11
70kg x 15
Was able to squat today with an extremely wide grip. Form felt extremely weird, like a movement I’d never done before. 100kg x 12 doesn’t look so great when I was doing 120kg x 10 just over a month ago.
Vertical pulling movements are fine but anything horizontal is painful in the end range. I hit reps I probably shouldn’t have bothered with.
Not 100% sure about my wrist, it’s still hurting with extension on the ulnar side, weight-bearing very painful when I try it. I will start to incorporate some stretches I found online and see how I am in a week. Otherwise, it’ll be a pricey trip to the physio I reckon.
Might be worth a trip to then physio now but they may tell you to sit in a&e for 4 hours for an X-ray.
Hope it’s feeling better soon.
A&E is such a ballache as I’m sure you’ll well know. There’s a physio halfway on my walking journey to the gym so I may walk in and book an appointment… or at least see how much they charge… According to my log it happened 29-30 days ago - I’ve seen that some sprains can take 4-8 weeks. Maybe I’m just not patient enough. I’ve already been able to push harder on machine presses and was more comfortable on the bench recently so there’s definitely an improvement.
I’ve waited in A&E, then walked to a pub, sank some pints, got back to A&E and still not been called before. Its stupid! They should take your number and just text you.
Haha. That’s the way.
My closest A&E is almost 20miles away so can’t even do that!
Jesus wept you do live in the sticks!
Done too much reading this morning. I think it’s likely I have a TFCC tear. Over 4 weeks and little improvement. My progress back to slightly heavier weights may very well be a delusion just gained from the wrist wraps.
On top of that, the vet botched my dog’s castration. He’s bled through into his scrotum leaving his sack the side of an orange and the entire area extremely dark purple. Non-stop crying despite tramadol and pain injections. Will need to be by his side all day.
Cold compress for your dog, make sure to ask for anti biotics just in case. Blue bag happen generally with older (no more a puppy) and hyper dog.
Have you had channel 5 yet where you live?
Cheers. Yeah the vet gave him some antibiotics. He’s still crying a bit but is much better overall. I think the swelling is slowly going down too. The vet that did the procedure told us to keep him in his cage for 48-72hrs which would have been heart wrecking to watch, but the more senior vet went against her words and told us to take him for a few short walks a day to help it drain.
THERE’S A CHANNEL 5!?
Heh, nah it’s all good. Our internet speeds were absolutely shocking up to just a few years ago though.
Machine chest press
82.5kg x 15
72.5kg x 18
One-arm neutral DB Press
22kg x 10
22kg x 10 (only 9 on weaker wrist, probably did 2 reps I shouldn’t have, went through the pain).
Cable fly (wide)
22.5kg x 15
22.5kg x 13
DB Lat Raises
14kg x 15
12kg x 20
Tricep rope overhead
20kg x 18
Untimed rest-pauses
RP x 11
RP x 8
DB Curls
10kg x 25
12kg x 12
Also did some ulnar deviations with a stick to try and build up some strength there.
Was happy I could do some light curls.
Got an X-Ray on my wrist, nothing broken which I thought anyway. At least I know now though.
The nurse was pretty clueless, just said take painkillers and rest. She felt around, did none of the different tests I see online to check for different injuries and I am nonethewiser. I told her it hurts when I do ulnar deviation and she reacted in a way that seemed she’d never even heard of it before.
Bah. I’m in a few minds. Pay private to get an MRI scan which will cost a few hundred. Don’t lift anything in the gym for a few weeks to see how it gets on. Or final choice… pay to see a physio.
Physio all the way.
Yup. It’s the path I’m gonna go down.
I also know I should let it get some proper rest. I know deep down this stuff I’m doing in the gym even though it’s not super painful or anything… it’s not doing me any favors.
I’m not even training for anything specific and I’m being a right pansy mentally dealing with this. I totally feel for those top football and rugby players you see crying whilst getting carried off the field after an injury. I wouldn’t be able to cope!. 
It’s my birthday today and I’m spending it skipping the gym again and making sure my dog doesn’t lick his swollen sack too much. Living the dream.