Floor Presses
warm up to
2 x 3x90kg
3 x 2x92.5kg
3x90kg
6x80kg
Neck crushers with ezybar
2 x 12x10kg plates (not sure of bar weight)
1 x 10x12.5kg either end
1 x 12x12.5kg either end
Dumbell Presses, shoulder still “clicking” on left, but much improved. Decided to lay off them.
Standing Low Cable Rows
4 x 12xstack+25kg (~75kg)
Cable Lateral Deltoids
2 x 10xplate 3 each side
Chest Press with elbows tucked, hands at neck level
3 x 12x50kg
Incline Fly
2 x 8x30lb dumbells
Happy with floor press, haven’t done barbell floor press before. Found it difficult to break the floor at first, but “switched on” my pecs and it flew up.
Actually thinking if I do these for a couple more weeks my bench will go up, I might not be recruiting my pecs enough in my normal flat bench. Try it and see.
Touch Football last night, scored a try. 1 sub, but not a hard game.
Started feeling sick again that evening, woke up with awful cold. Still haven’t recovered properly from the last one. Skipped DE Legs, figured the Touch probably did enough.
Still sick, big sleep-in. Will take afternoon off work if possible.
Sick again, feeling better. Will squat tomorrow regardless.
DNS - did not squat. Boo hoo hoo.
Hacked up a lung and went to the gym.
Flat Bench, Medium Grip
warm up to
4 x 5x80kg
2 x 8x70kg
Tricep Extensions
12x20kg + ezy bar
3 x 10x25kg + ezy bar
12x20kg + ezy bar
Incline Fly
10 x 30lb
3 x 10x35lb
Face Pulls
3 x 15xstack+15kg on light cable machine
Upright Rows on low cable with rope
3 x 15xstack (49kg?)
Great to be back in gym, still feel weak though. Will only get one more work-out this week, tomorrow morning. Will do DL, core.
Shoulder rehab exercises to do -
- side lying external rotation with DB
- supine external rotations with bands
Accessory exercise complex to do -
- delt plate raise on incline bench
- tricep extensions from behind head on incline bench
Sumo DL (all with 10kg chains added)
warm up to
1x150kg
1x160kg
1x155kg
1x150kg
GM, bent knees, arched back
2 x 5x90kg
Standing abs
10 x 40kg
2 x 8x50kg
Firemans Carry with 30kg sandbag
4 x stair sprints with bag alternating sides
Last night I was checking out the “popping” in my shoulder and ended up going to bed with a completely fucked neck.
I would guess it was greatly exacerbated by the chains on my ME DL - there is a lesson to be learned. Shoulders did feel overloaded at the time, but I was making the lifts without any trouble.
Physio suggested that posture could be to blame, ultimately.
29th, yesterday:
TKEs with small band, 6" box
3 x 30 each side
Leg Press, Hammer Iso
1 x 8x200kg
1 x 5x230kg
1 x 10x200kg
(too much stress on traps while recovering from injury, went easy)
Superset, 3 rotations, 1 sec concentric, 5 seconds eccentric:
A1 Leg Extensions, 15 x 10 plates
A2 Hamstring Curls 8 x 8 plates
A3 Calf Raises 15 x 18 plates
only got to 12 in A1 last set, dropped down to 7 plates in last set of Hamstring Curls
Those slow, strict eccentrics made me feel very weak. Only my quads were sore the next day though.
Warm up: traps feeling good, scap feeling a bit tight
Pushups with bands
Pushups with one hand on med ball
1 arm cable curls over bench, standing:
3 x 8x11.5kg each arm
Cable Pushdowns with straight bar:
1 x 12x26kg
2 x 12x33kg
Preacher Curls:
3 x 10 x 30kg (assuming ez bar is 10kg?)
JM Presses:
1 x 10x30kg, attempted second set but elbow complained
Overhead Seated Tricep Extensions:
3 x 8x60lb, started to cheat depth in last few reps of last set
Seated Hammer Curls:
2 x 10x45lb
Planks:
2 x 30sec
Side Planks:
20sec each side
Must improve planks, did 2 x 40sec in office just before. Used to be able to do more, assume it’s just specificity?
HIIT:
walk to soccer grounds, warm up jog, warm up hard run then
sprint half field, walk other half x 10
walk back home and eat
Dumbell Flat Bench
warm up
3 x 10x50lb
Incline DB fly
3 x 8x35lb
Incline Plate Raise to 2xTricep Extensions
Internal Rotations
External Rotations
Tricep Pushdowns
3 x 8x36kg
Face Pulls (light, 10 reps)
Plank 1 x 60sec
Side Plank 1 x 30sec each side
Lots of stretching
Sauna, 5 min, cold shower x 3
Swim 12 laps
Push-ups, normal width:
warm-up x 10
Double-bands x 10
2 x 10kg chain + band x 12
One arm on med ball, single band x 6 each side
Planks
1 x 60sec
Internal Rotations
2 x 10x 2plates each side
Bicep Curls, low cable, arm over bench
8 x 13kg each side
6 x 16kg each side
8 x 13kg each side
drop set to 8x11kg each side
Cable Pushdowns
2 x 12x33kg
8x36kg
Incline DB Bench
8x50lb
10x50lb
13x50lb
Hammer Curls
8x50lb
12x50lb
Iso Chest Press, elbows tucked, hands at neck
2 x 12x50kg
Shoulder mobility with bands
Leg Extensions, Hamstring Curls, Standing Calf Raise Supersets
12 x 8 LE
8 x 10 HC
12 x stack, slow eccentric
repeat x 3
Front Squats
warm up to
4 x 5x90kg
Hammer Iso Leg Press
10 x 210kg
5 x 250kg
stretch
Face Pulls 20 x 15 plates
Standing cable abs
12 x 45kg
Chins
2 x 6 w/small band
1 x 6
1 x 6 w/small band
DB Flat Bench
10 x 60lb
2 x 6x70lb
supersetted with
DB Row
10 x 70lb
Trap flared up again so took it easy
Incline DB Bench
15 x 35lb
2 x 8x50lb
Close Grip Bench
8x60kg
Pec Deck
10 x 18 plates
Friday:
Front Squats
warm up to
2 x 10x70kg
Hamstring Curls 8x9 plates, Superset with Calf Raises, 10 x stack, fast concentric, slow eccentric
Leg Press, narrow stance, seat at 9th notch (legs on chest) Hammer ISO
2 x 10x110kg
Sunday:
2 hr walk, hilly terrain
Today:
stretches, very thorough
External Rotations:
2 x 30 a side
1 x 20 a side
red latex, single ply
Scap Pushups
1 x 15
Pushups
1 x 20
Plank:
1 x 30sec
1 x 90sec
Behind Neck Band Pull-Aparts
1 x 15
Band Pull-aparts
1 x 20
Monday night:
Touch football, tough game, won minor final