This is for tendinitis, right?
Are you going high reps here? Like ~50 reps?
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I can imagine that you could barely bend your leg behind you after this haha Iām always amazed at how after a hard set of leg curls, I can barely do a curling motion with the weight of my leg
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This is rotator cuff stuff for my pec tear. They are done as 1 minute of continuous reps. 2 movements so do left side right side repeat. And then a set with both dumbells doing front raises and lateral raises alternating reps for 1 minute. It is surprisingly hard when you are doing lots of reps.
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6 post rule? Is this a thing now?
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It isnāt if it is your own log that you created, but because my old log got to 10,000 posts the site automatically created a new log for me, and in this case there is a 6 continuous post maximum. Bit silly really.
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For sure. Fortunately Iām not there yet.
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That had to be hell squatting the day right after deadlifts
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It wasnāt easy but my schedule is all over the place at the moment. The warm ups felt ok but quads were telling me they were sore. First heavy set they were telling me I was stupid. LOL
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Itās because the spam you post is so incredibly awesome.
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What are you doing for your rotator cuff appart from the front/lateral raise combo?
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I always squatted and deadlifted on the same day. It allowed for better recovery
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Nice set up.
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Internal rotation - laying down like this photo, forearm goes from floor to 90 degrees, slow controlled movement, continuous for 1 min each side.
External rotation - laying on side like this photo, forearm goes from just below paralel with ground to 90 degrees (upright) - continuous reps 1 min each side
Finish with alternating reps of front raise and side lateral raise for 1 min continuous. Both hands at the same time, 1 front raise and then 1 lateral, repeat repeatā¦
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Thanks, Iāll start doing these!
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Friday 20th December - week 2
Dumbell bench press
20 x 5
30 x 5
35 x 8 x 3 sets
Smooth reps, good chest pump but not too hard.
Dumbell flys
20kg x 10 x 3 sets
Good stretch on these, really working the bottom of the movement. Chest definitely feeling it after these.
RDL
60 x 5
100 x 3
140 x 3
150 x 10 x 3 sets - (330 lbs)
Proper hard work.
Pendlay row
100 x 5 x 3 sets
Lat pull downs
77 x 10 x 3 sets
Lying tricep extension
50 x 5
40 x 12
40 x 10
SS
Dumbell curl
12.5kg x 3 sets
12, 12; 12
Very solid arm pump
Rotator cuff work - 5 mins
Very good Friday night session
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Very solo given it seems everyone else is off to end of work parties. Love the dedication.
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Oops bloody phone. Although there were only 2 other blokes in the gym so it was nearly a solo session. 
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Christmas Day is almost done down under. Had an awesome day with all the family. Kids were up early opening presents, then I spend all morning getting the food prepared. Cooked dinner for 13 of us and it was bloody good.
Just wanted to wish everyone a very Merry Christmas. Love from The Simpsons down under.
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Happy new year to everyone. Hope 2025 is full of peace, happiness and Gainz
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Happy New Year buddy!!
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