y carries mini kegs of newcastle.
ive gotten in a few sessions. and i got back in the gym today, but between me knee, groin, and bi, i’m pretty limited. and cant really do enough to eve write about.
pics to follow.
Been training light every other day.
Day before yesterday managed some squats. Started out in my normal stance and my left adductor was too tight, so I had to narrow my stance. Stayed very light and did a bunch of doubles, then did a few sets of light parallel front squats to a box. Squatting actually made my knee feel better. All wounds are healing.
4/21/11
Back to real training
BB incline 225x22 RP
Standing lateral raise machine 80x31 RP
JM press 115x21 RP
Rack chin +45 x 28 RP
Pendlay Row 155x14,12
Hoist crunch 40x44 RP
Felt great.
Not doing so great.
Was gone over the weekend, broke the serpentine belt on the explorer on the way home and didn’t get in until early in the morning Sunday. Went to work Monday and was barely functional so I didn’t get to train. Got in the gym to hit it hard yesterday (Tuesday) and had a good session. Squatted pretty heavy and all went well.
I then went and did some training with the fire house where I messed up my back again. I’m hoping it’s just a pulled muscle, but I could barely get out of bed this morning. Luckily I still have the anti-inflammatory medication from my hand. With that, some massage, and a heating pad I’ve finally gotten out of bed and made it to work.
Just plane frustrated.
Anyway, workout from yesterday 4/26.
Alternating DB curls 50s x 34 RP
Seated calf raise 135x12
Back squat with belt and knee sleeves 405x6 (not done to failure, left a few reps in the tank and didn’t do a widow maker because I wanted to see how my knee was going to feel the next day)
SLDL with belt 315x11
The good news it that my knee feels great today. Unfortunately, I’m on to rehabbing my back. At least I got in one squat session while I could.
Back to being mostly mobile again.
From 5/3
DB bench 110s x21 RP (these were done flat backed and were a little harder than expected, because I canâ??t really arch at the moment)
Strict press 145x21 RP (these were supposed to be push presses, but it aggravated the crap out of my knee for some reason)
Cable rope tri press down 72.5x30 RP
Neutral grip pull ups BWx31 RP
HS low row 360x7
270x14
Then went slow on the mini escalator for 10 minutes
Of to the gym tonight, and I’m going to see how lower body stuff goes.
Damn man, those wounds from the wheelbarrow look painful as fuck!
[quote]inkaddict wrote:
Damn man, those wounds from the wheelbarrow look painful as fuck!
[/quote]
Well, I eliminated wheelbarrow racing from my list of career possibilities.
The wrist and bi are scarring up nicely. All the bruising is gone, but I still have a tender lump on my adductor.
5/5
Hs curl 90x 32 RP
Db rolling wrist curl 30s x 12,12
Front sq to parallel box 145 x 5x10 with belt
Hypers top half bw x 3x15
Cyb leg press donkey calf raise 470x15
Uphill walking 15 min
5/9
HS wide bench
450x14 RP
Smith seated front press
160+bar x 15 RP
SWRGB
200x28 RP
HS high row
380x21 RP
Single arm barbell row with straps
155 x 9
135 x 15
Upper body rope climber thing for 3 minutes
Hoist crunch 45lbs x 40
Man, I never realized how strong you are. I’ll definitely be following from now on. Gotta support the other Tennessee folks, haha
[quote]wiggles wrote:
Man, I never realized how strong you are. I’ll definitely be following from now on. Gotta support the other Tennessee folks, haha[/quote]
HAH. Thanks. Just trust me, there are always bigger fish.
So the good news is that I’m pretty sure what is wrong with my knee. If I rotate my toes in (my heel out) and flex my calf Iâ??m getting pain in my outside calf attachment right at the back of my knee.
So, I’ll be backing off the calves, but it makes me more confident to train my quads and hams.
5/11
Camber bar curls
115x20 RP
SKEWATS!!
315 2x10
IC standing single leg curl
90 x28 RP
That’s it, the weight was light but the squats had me gassed. I must be out of shape.
Sorry, haven’t updated in a while.
Decided while recouping my back to just train how I felt doing what I could.
5/13
Paused Bench
235x5
275x5
315x6
Band bench
185+black short bands 5x3
JM press 135x6, 7, 7
LF boobie blaster
195x10, 9, 7
5/15
Sumo DL
Worked up to 505x1
485x1
435x2
Rev band conventional dead Med bands
405 3x2
5/16
Strict military press
185x3
205x1
185x5,4
LF chest supported row
255 2x10
DB lateral raise
35s 2x15
Rear db lateral raise
25s 2x15
LF lat pull down
260 2x6
Burnout set:
200x12
160x6
120x8
85x15
LF shoulder press burn out:
210x15
180x8
150x8
120x6
90x10
LF chest supported row
180 2x15
5/20
Front squat to parallel box
275x2
295x2
315 5x2
Leg extension
90 2x20, 1x30
Leg curl
90 2x10, 1x15
Camberbar curl
65x10
85x10
105x10
115x10
125x8
Back squat
Bar x 50
5/21
(I broke my dumbbell, so everything is barbell)
Rev band bench, light bands
315x5
365x1
405x1
425x1
445x0 (I hit the rack on the way down)
405x2
385x4
Wide grip bench
225x17
Close grip bench
225x11
Incline bench
185 2x10
5/23
Conventional deads
405x2
455x1
505 2x1
535x0
Rev band sumo deadlift with orange short bands
225x6
245x5
265x4
295x3
315x2
335 10x1
I was all out of position with these deads. Couldn’t keep the bar close and I muscled up the 505s with the bar way out in front of me. 535 I only got to my knees. It really wasn’t that heavy, but my technique was sucking.