Back to base camp (gym)
29.09.2022 (6.15am fasted session)
Mobility, warmup
OHP
bar x 8
30kg x 5
40kg x 5, 5 ,5
Rear delt machine x 15, 10, 10+5
Rear delts (angled bench) x25, 25 - pump
Laterals 7.5kg DB’s x 10, 10, 10
Forearm curls x 20, 15+5, 16+4
Reverse curls x10, 10, 10
DB Curls (various grips) x 10, 10, 10
-worked around not angering the hips and lower back. Seemed to do the trick. Upper work only for a while.
-finished with some vanity arm/forearm work
-so many painful (in a good way) spots 2x days after hitting the RPR work above.
-rest today. Angered the back yesterday again, post sitting in a cramped back seat of car, combined with reading to jnr with her on my lap… rhs lower back sore again. Frustrating… bring on the long weekend of doing sfa at home and resting!
-Confident it’ll loosen up as the day progresses.
-1 step forward, 2 back atm… frustrating but working thru it.
-plenty of R&R of late.
-movement range increasing day by day
-pain less so day by day too.
-hitting a few dead hangs here and there. a few pullups too at kiddo’s playground etc.
-good step count over the weekend too
-packers sneak another win too, woot.
-foam rolling, lacrosse ball into sore spots
-return to the gym this week likely, for some upper body work mainly
-BW 71kg
the Ascent (gym)
05.10.2022 (5.45am fasted session)
Mobility, warmup
Single leg parlof presses x5 each side (band)
Band pullaparts -60ish?
Bench
Bar x10
40kg x 8
60 x 5 x 5
40 x 10 (close grip)
-ss-
Chest supported row machine
47 x 5
62 x 5
68 x 5, 5, 5
Facepulls x 15, 15, 15
-ss-
Rope tri’s x 12, 10, 10
Reverse hypers
x12, 10, 10
MacGill x3 + bird dogs x2 rounds
-just 2 rounds of core above, was plenty and feeling the fatigue in lower back. No pain though, pumped with this.
-6 days since last session. Woke with minimal soreness in back/hip flexors
-plenty of cobra stretches scattered throughout above session, hf stretching at end
the Ascent (gym)
06.10.2022 (5.45am fasted session)
Mobility, warmup, single leg parlof presses x5, band pullaparts 70ish various angles
Lat pulldown
35kg x 10
40 x 8
50 x 6
60 x 5, 5 ,5
OHP
bar x 8
30kg x 5
40kg x 5
45kg x 5, 5 ,4+1pp
Laterals 7kg DB’s x 8, 9, 8+2rp
Rear delt machine x 10, 10, 10+5
-two days in a row, feeling very good. Some lower back soreness working thru ohp. cobra stretches and dead hangs inbetween.
-threw in a set of BW squats too.
-foam rolling back, hip flexors, pressure point work, RPR stuff too
-on the up.
the Ascent (gym)
07.10.2022 (5.45am fasted session)
Mobility, warmup
Reverse hypers
BW 3 x 10
Reverse lunges
BW 3 x 10 per side
SL hip thrusters/glute bridge
BW x 5, 7, 8
Seated calf raise
+25 x 12
+40kg x 10, 10, 10
Hypers
BW 3 x 10
-foam roll, cobra stretches
-hip flexor stretches
-may have angered the lower back a little, par for the course. It’s settled down a few hours later so should be all good.
-got a decent sweat on, considering sfa weight was moved today. Nice to hit the legs somewhat with more SL focus
-foam roll, cobra stretches
-no pain during. then some dull pain post shower for a short while. that’s gone completely now an hour later.
-lunges added weight, felt good other than some fatigue noticable.
(-sunday - off rest, hit over 25k steps over the weekend still)
-way out of conditioning atm, but good to hit some burpees and presses will no ill affects re back.
-work conference yest with solid feed: steak, chicken, a few reds. Well fuelled.
-conditioning really got the HR up and sweat fest.
-30sec cold at end of showering this am
the Ascent (gym)
21.10.2022 (5.45am fasted session)
Mobility, warmup, band pullaparts 90ish various angles, SL parlof presses
KB Swings
20kg x 10, 20, 30
OHP
bar x 10
30kg x 7
40kg x 7, 7, 7
Laterals 7.5kg DB’s x 8, 8, 8, 8 - ss- Hypers x 12, 12, 15
Seated 10kg DB curls x 6+2rp, 6+2rp, 7+2rp
Rear lats machine x10, 12, 12, 12
Dreadmill
10mins highest incline, SSC HR 155 ish
-extra rep again on OHP each set
-back is solid, all bodes well, appreciate you dropping in as always @throwawayfitness glad you’re still lifting and logging strong too
-kitchen plastering done, jackhammering up slate then concrete grinding this arvo/tomorrow… messy but gotta be done.
