tonight ran big ass hill x 10
guy got home from work and stood across the street watching me. said hey, he said he enjoyed ‘watchin anoter athlete train’. i told him i was just a fat dude with delusions
file today under injured guy training
hack squat 5 or 6 sets of 10
ghr 5 x 10
leg press 5 x 20
leg curl 4 x 12
leg extension 4 x 12
stand calve 5 x 12
decline sits 5 x 10
bike tabata 6 minutes
Yep. Probably tore the sucker.
But you do seem to have super-human healing powers. So no doubt you’ll be back at it with crazy numbers.
upper back
bb rows bar x 20, 135/265/225 x 15, 3 x 15 w/275
1 arm bb rows 2 x 10
meadows rows 3 x 10
v grip pulldown 6 x 12
face pulls 5 x 12
machine shrugs 5 x 20
abs 5 x 20
treadmill up to 10.5 incline 20 minutes
well, can train upper back, little tug on tri and elbow with pulldowns other than that fine. still kept it light/higher rep to be safe
very quick one today, only had 1/2 hour
laterals 6 x 15
front raise 6 x 12
stand alt curl 6 x 12-15
hammer curl with rope/cable 6 x 12
front squats paused on a low box 135/185/225/275/325 x 5, 365/405/435 x 1, 315 x 10
435 def a PR on these, best front squat w/o box and knee wraps is 455, so I will take this
circuit 1:
unilateral leg press 4 x 6-12
calves 4 x 10-15
leg curl 4 x 10-12
circuit 2:
ghr 4 x 12
decline sits 4 x 10
pull throughs 4 x 12
sides 4 x 10
quick one over lunch
hammer strength row 6 x 12-15
rev grip pulldown 5 x 8-10
db shrugs 4 x 15-20
face pulls 4 x 10-15
treadmill 10 min hiit, 10 min steep incline
Massive front squat Pete.
upper stuff, tried a bit of pressing for the first time since elbow and tricep issue
warm up
rotator circuit x 3
rope pressdowns 3 x 30
stretch
pec dec 5 x 15-20
machine fly 5 x 10-12
hammer strength press 5 x 10, very light
machine incline 5 x 12, very light
rope down 5 x 15-20, light, slow, controlled
laterals 5 x 15-20
hammer curls 55s/65s/75s/85s x 8
ez curls 5 x 10 w/115
cable curls x some
bike tabata 8 min
had to really crank the tension on the bike to get heart rate up. this led to such a lower body pump that it was challenging to get dressed afterward
tricep felt ok with the pressing, still a bit sore, this will be a process
Nice volume and great front squat the other day. Moving that kind of weight makes one feel powerful.
[quote]gorillavanilla wrote:
Nice volume and great front squat the other day. Moving that kind of weight makes one feel powerful.[/quote]
for upper, volume is about I will have for awhile
ran big ass hill x 8
[quote]PeteS wrote:
ran big ass hill x 8[/quote]
We need a +1 button.
running hills the day before squat day might not have been that bright, but oh well
ssb box squats, closish stance bar x 10, 135 x 10, 225/315/405 x 5, 5 x 5 @ 425
close stance gms 4 x 8
ghr 4 x 8
rev hyper 3 x 8
decline sits 3 x 8
figuring a short term goal to up my front squat and ssb squat while waiting for my gimpy arm to heal. figured a wave of 5 x 5 w/ssb would a good thing, we’ll see
yesterday:
bent rows 135/225/275 x 10, 3 x 10 w/315
v grip pulldown 5 x 10
dbell row 4 x 10 w/125
dbell shrugs 3 x 20
treadmill steep incilne 25 min
today:
rotator circuit x 4
bench bar x 200 reps
bb curls 95 x 10, 115 x 10 3 x 8 w/135
db curls 35s/45s/55s/60s/65s/65s x 8
cable curls 3 x 20
rope hammer curls 3 x 15
laterals 20s/25s/30s/35s/40s/40s x 15, 20s x 25
front raise 3 x 15
skipped cardio, legs needed a break
yesterday woke up feeling beat up, cranky, ornery, and probably a little depressed over my current inability to actually squat, bench, and deadlift. skipped the gym, napped a few times, and generally made myself a pain in the ass and pissed off my better half.
stopped sulking today, went in and did something to make up for missing yesterday; kept it light a) because the gym by my work sucks and b) plan to do a lot more heavy lower stuff on Thursday, and don’t want to shit the bed even more than I have and not be able to do any lower stuff because of injury
‘deadlift’ day
front squats 135 x 10, 225/275/315/365 x 3
one leg leg press 4 x 10
leg ext 4 x 10-15
calves 4 x 10-15
leg curl 4 x 8-10
ghr 4 x 10
cable abs 5 or 6 x some
bike tabata 6 minutes
bent rows with 315 for 3 sets of 10 is damn strong for someone who has no injury issues its unreal for a guy fighting some upper body issues like you are. Impressive
rehab/blood flow upper work
rotator circuit x 3
pec dec 6 x 12
hammer strength bench 6 x 12
cable chest press 4 x 12-15, 1 x 30
machine incline 4 x 15
rev pulldown 4 x 15
cable shoulder press 5 x 15
low pulley row 5 x 15
laterals 5 x 20
rope down 5 x 20
treadmill 40/20 intervals 20 min
blood flow and pump felt good, will have to ice elbow but it was nice to get something in, even a pathetic machine based bodybuilding workout. hopefully preserve some muscle so my fragile ego doesn’t take any more blows
I feel for you. I’ve been going through some of the same myself. It’s hard to have injuries holding you back.
[quote]kpsnap wrote:
I feel for you. I’ve been going through some of the same myself. It’s hard to have injuries holding you back.[/quote]
I am trying to stay positive and direct my energy into weird things like my family, my career, etc. But still I get cranky. My wife told me to shut up and go to the gym and train hard what I could. And stop sounding miserable. I am such an idiot with this stuff in the sense that I will probably die with a barbell on my back or in my hands. My kids at 6 and 2 already know about ice and foam rolling when you are hurt…