Author Topic: Rebuilding one day at a time  (Read 93426 times)

Online reduni

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Re: Rebuilding one day at a time
« Reply #2115 on: October 03, 2017, 08:34:54 PM »
Nice work Eric. Do the dl's aggravate your groin? Glad things are improving though.
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Online piperdown

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Re: Rebuilding one day at a time
« Reply #2116 on: October 04, 2017, 01:46:30 PM »
Way to adapt and overcome there with the leg presses.  Nice to have something to fall back on.

That's probably the hardest thing about being injured is figuring out what you can substitute.

Nice work Eric. Do the dl's aggravate your groin? Glad things are improving though.

Thanks Rich. DL doesn't aggravate the groin like squats do, nor does the narrow feet leg press. If I go wide on leg press and toes turned out, like squatting, then it starts to get angry.

Definitely getting better.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2117 on: October 04, 2017, 01:50:07 PM »
Wed Oct 4, 2017

Back and bis

BB rows
BBx20
95x12
115x3x10

Wide grip lat pulldown
120x10
140x7
160x4

Straight arm lat pulldown (not sure exactly what they're called)
50x3x10

Curl bar bi curls pwo
60x2x10
60x8

Standing alternating DB curls
25x10
30x8
35x6

Bit sore going into this session but everything loosened up nicely after the first set of 115 BB rows.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2118 on: October 05, 2017, 02:08:09 PM »
Thurs Oct 5, 2017

Bench, shoulders and tri's

BBBP
110x5
135x5
165x3
185x5
205x5
230x7 (5+) paused
230x6 paused
230x5 paused

CGBP
185x2x6

RGBP
135x2x10

Standing DB shoulder press
35x10
30x2x12

Rope tri pressdown
50x3x8
30x19

I have GOT TO STOP getting my allergy injections the same day I have bench or shoulder + tri's. Back of my arms are so damn swollen (and not in a good way) it looks like I injected synthol into them.
Otherwise good day. Getting all my paused reps in without any shoulder discomfort at all.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2119 on: October 05, 2017, 06:47:52 PM »
Beauty benching Eric! Strong paused work man!
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Re: Rebuilding one day at a time
« Reply #2120 on: October 05, 2017, 06:54:02 PM »
Ask the doc if they can give 1/2 dose to each arm so you can stay symmetrical :)


The work you did likely helped the dose out faster.

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Re: Rebuilding one day at a time
« Reply #2121 on: October 05, 2017, 10:15:49 PM »
Beauty benching Eric! Strong paused work man!

Thanks Shawn, benching is coming along nicely if I do say so myself  :)

Ask the doc if they can give 1/2 dose to each arm so you can stay symmetrical :)


The work you did likely helped the dose out faster.

Lol, it's three injections. 2 in the left arm, 1 in the right. Both arms swell up like I have an orange under the skin. I'm sure working the tri's helps move the fluid. I'm all for a pump (not that I chase it) but when it gets painful (not in a good way)....I just need to remember to get them on Tuesdays or Fridays.

Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2122 on: October 06, 2017, 01:45:09 PM »
Fri Oct 6, 2017

No squats today  :(

Leg press narrow stance pwo
180x25
270x18
360x15
450x12
540x10
640x4
360x15

Leg press wide stance pwo
180x18
270x15
270x12

That's all, just some leg presses to keep the blood flowing.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2123 on: November 06, 2017, 02:23:56 PM »
Monday Nov 6, 2017

PHAT

UB Power

BBBP
205x3x5

Pullups
BWx10,8

Machine row
140x2x10

Dips
BWx2x10

SS Pendlay rows/DB shoulder press
155x3x5/35x3x10

SS Cam bar curls/DB skull crushers
60x2x10/30x2x10
60x6/30x8

Back at it finally and running Norton's PHAT program.







Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2124 on: November 06, 2017, 06:59:32 PM »
Good to see you back Eric, looking forward to watching you PHATass it up!!
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Re: Rebuilding one day at a time
« Reply #2125 on: November 06, 2017, 07:08:09 PM »
Welcome back Eric! 

Online reduni

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Re: Rebuilding one day at a time
« Reply #2126 on: November 06, 2017, 09:58:37 PM »
Nice to see you back at it Eric. I'll have to look up phat training. Is that where you pull your pant's down to your knees and run? ;D
the only easy day was yesterday

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Re: Rebuilding one day at a time
« Reply #2127 on: November 07, 2017, 07:47:07 AM »
Good to see you back Eric, looking forward to watching you PHATass it up!!

LOL! 1 month no lifting and no eating plan has me in my fat pants (34's).

Welcome back Eric! 

Thanks Ron!

Nice to see you back at it Eric. I'll have to look up phat training. Is that where you pull your pant's down to your knees and run? ;D

ROFL Rich!
At this point I think it would be more of a waddle than a "run"  ;D

I probably looked at 7 to 8 different programs before just saying "fuk it, I'll give this a try".  Really no particular reason for picking it other than it fits in my allotted 50 mins for working out.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2128 on: November 07, 2017, 04:54:40 PM »
Tues Nov 7, 2017

PHAT

LB Power

Squats
WU
225x3x3

BB Hack Squats
155x2x6

Leg Extentions
100x12
100x10

SLDL
165x3x6

Leg curls - single leg
25x3x10

Calf presses
270x3x10

BB Hack squat took a bit to figure out. Was going to add some front squats in but had to leave right after calf presses.

Off tomorrow but Thurs is a hyper day with speed pulls at 30-45 secs between sets then the other stuff is rest breaks of 60-90 seconds.

Still feeling my way around what weights to use. I've got a good idea where I need to be for the first 2 days of next week. Am ordering a dip/pullup belt for the work gym. Start adding some weight (beyond my fat ass) for dips and pullups.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online piperdown

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Re: Rebuilding one day at a time
« Reply #2129 on: November 09, 2017, 02:53:24 PM »
Thurs Nov 9, 2017

PHAT
Back and Shoulder HT

Pendlay rows - speed pulling 45 seconds rest between sets
6x3x135

Seated machine rows - 1 min rest between sets
120x5x12

DB rows
60x10
50x12 <-will stick with the 50's until I can get the full 15

Close grip lat pulldowns
100x15
80x15

DB shoulder press
30x3x12

DB upright rows
20x2x15

DB side lateral raise
15x3x15 <- raise to 20 next week

Speed pulling calls for 45 sec rest between sets, 1 min rest between switching to another lift and then 1 min rests....had me huffing, puffing and sweating like crazy. Intense pump too.
Lower body HT tomorrow. Have to figure out the weights.....
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr