That sucks man, but on the upside your knee should get better and you’ll be able to play soon enough. Positive Mental Attitude!
Maybe go light and do some high rep work for a while and give your joints a rest!
ARMS!
Close Grip Bench:
Worked up to 2x2 @ 77KG, dropped 10KG and repped out for a set
Dips:
BW x 8
+10lbs x 6/8/6
Skulls:
20KG - high rep for a good pump
Hammer Curl:
3X10
Across Body Curl:
3X8
=====================================================
Elbow felt a bit sore on tricep stuff but 77KG X 2 for a narrow narrow grip on the bench was good today. I think I have a 100KG bench coming in the next couple of months, we’ll see.
Knee is still sore as hell, feels weak and gives way sometimes and I cant kneel on it at all. Wonder if deadlifting will be okay. I’ll find out tomorrow!
DEADLIFT: Warm ups increase the weight from 45KG
105 X 3
125 X 1
135 X 1
150KG X 0 [ Got it about a foot, then just couldn’t grind it out]
130KG X 1
SHRUGS: [Deadlifted from floor]
105KG 6/5/5
PULL UPS: [Wide grip, dead hang]
8 X 4
SIDE RAISES:
12KG high reps
DB SHRUGS:
32KG 3 X 10-15
===================================================
The start of that workout was HARD. Minimal rest between first 3 exersizes, grip and forearms went to jelly half way through pull ups, felt sick at the end of them. Feels good to bust my ass that hard again.
Fucking hard work.
good work on the deadlifts mate! youre smashing it.
Serious DOMS today in my upper back, lats, hands and forearms! Feels good!
==========================================================
TODAYS FOOD! :
Breakfast: Yoghurt Cashews Vit D and fish oil [450-550]
Lunch: Chicken, tomato, cheese and lettuce sammiches with a chocolate muffin w/ multivit [around 1000-1100]
Afternoon: Mixed salad [red onion, red pepper, lettuce, carrot etc] with breaded chicken, EVOO, hot sauce and cheese [ 800 ]
All in 1 style shake: [creatine, glutamine, whey iso, fine oats etc] with whole milk [600 ]
Last meal: Probably chili/bolognaise or something similar with the mrs [usually around 700-900kcal]
===========================================================
Lowest estimation drops me off at about 3500, so I’m definately getting that per day, every day. Usually around 4000.
I wish I didnt work on my feet walking all around the place for 8 hours a day.
[quote]rugggby wrote:
good work on the deadlifts mate! youre smashing it.
[/quote]
Thanks! Means a lot coming from someone much bigger and stronger than me. Didn’t see you slip inbetween my updates you sly fella! haha
Back is wrecked from the other day, along with my shoulders. And hamstrings. I can still try chest though.
Flat Bench:
5 X 2 77KG
Incline DB Bench:
3 X 22KG for high reps.
Shit day at work today, had to train SOMETHING. Cant wait to see what I can hit for a single when I’m fresh.
Gonna try some leg work tomorrow and see how my right knee is, I’ll aim for 100KG for 6. It’ll be interesting to see if I get it though! Should make for a nice little video.
Training is going okay, got my college enrolment on the 1st and my first driving lessons went well. I’m kinda anxious about college for 3 days and work for 5 days a week, but I’m sure I’ll still be able to put the work in for training around the driving lessons.
Got the 6 last night after work, finished early. Depth could be better and I need to remember when it gets hard to grip the hell out the bar!
ARMS:
CGBP: [ramped]
67KG 4/4/5
DIPS: [Warmed up with bodyweight]
BW 7.5KG
8/8/7
Preacher Curls:
4 X 8-10
Xbody curls:
3 X 6-8
==================================================
Focused more on dips today than CGBP. Good bicep pump, good workout.
Deadlift: Ramped
145KG X 1
============================================
Been at work all day, dont feel great, just wanted to see what I could pull. Will do shoulders and traps tomorrow. Back didn’t feel quite right so didn’t go for 150.
TRAPS AND SHOULDERS:
BB shrugs:
4 X 8-10 w/ 105KG
DB Shrugs:
3 X high reps w/ 32KG [keep smashing my forearms with big weight plates]
DB Shoulder Press:
3 X 4-6 w/22KG [No cheating]
Front Raise:
3 X 8 @ 12KG
Side Raise:
3 X 6-8 @ 12KG
==============================================
Got through this fucker with some anger. Traps shoulders and forearms are wrecked.
Tweaked my knee again somehow, was gonna squat tomorrow. If anyone lurks in this thread, anyone have experience with some below the knee pain? Doesn’t like twisting and full extention.
CHEST AND A BIT OF A RANT:
Nailed a solid 77KG WGBP but it was a bit slow coming off the chest. Went for 87KG but couldn’t get it shifting off the chest very quick so I cut the crap, stripped down to somewhere over 60 and started hammering the bottom few inches of the movement. Dropped that back to 42KG and hammered the shit out of the bottom half of the movement for 3 sets.
Moved on to flat DB presses with 12KG and squeezed the hell out of my pecs both up and down. The pump was great and I didn’t really want to do anything after this but sit about updating this while bouncing my pecs cause I’ve been ignoring my proper weaknesses for too long.
Chest Strength
Grip Strength
Abs
Glutes
College starts tomorrow, got some 9AM-12PM days this week with work and college. Long days.
Probably wont be back here for ages. Only one persons drops in to post, pretty much everything I say on here is ridiculed by faceless internet personas… wtf am I doing? I can log in notepad whenever I want to update a log.
Good luck with everything ruggers!
Old back.
Haha just looks like I got fat! Current weight 186lbs.