Author Topic: Rehab journal  (Read 6539 times)

Offline halfway

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Re: Rehab journal
« Reply #15 on: December 22, 2013, 08:29:40 PM »
Nothing that merits really logging, but during the other days volume back training day I did rack pulls from the knees for 15 with 405. Good for more but the second I felt a grumble I stopped. Ah the joys of being old.

Tomorrow I will attempt weighted dips for the first time in a year, I doubt I'll be repping five plates but hoping for at least ten paused reps with two. Wish me luck.

Offline Lola

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Re: Rehab journal
« Reply #16 on: December 22, 2013, 08:35:58 PM »
Good luck!!

Offline halfway

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Re: Rehab journal
« Reply #17 on: December 24, 2013, 05:06:13 PM »
Well, I didn't snap my shit so I guess that's a win

Dips, very slow, wee pause, slow contraction, deep as pos.

Bw x 8
45 x 8
90 x 8
45 x 8
Bw x 3 x 8

Shoulder felt ok, torn pec was ok but I didn't push it, probably good for three plates for ten, which is what I could do as a 180 lb nattie. Progress lol.

Tried db seated shoulder press but my left shoulder was no bueno

Cable machine presses at various angles 6 x 10
Laterals 10 x 10
Pushdowns 10 x 10

Merry Xmas to anyone reading, now log off and go wrap those presents.



Offline Lola

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Re: Rehab journal
« Reply #18 on: December 24, 2013, 06:53:40 PM »
Merry Christmas to you!

Offline halfway

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Re: Rehab journal
« Reply #19 on: December 31, 2013, 01:45:41 AM »
Drive by update, diet obviously hasn't been great over Xmas but getting back on the wagon again.

Sun, squats, very slow, paused 315 x 9 (thought it was ten but lost count)
Leg press, horizontal, 8x8
Hams, calfs 8x8

Sat, low incline DBS 105 x 14,13

High incline paused 65 3 x 8 one armed

Laterals and press downs, 10x10 each

Today

One arm Hammer row, 1,2,3,4,5 plates side x 8 , 4,3,2 x 8 no rest.
Hammer high row with freemotion handles 4 x 8
Hammer shrug 4 sets
Pull downs 4 sets
Rack sumo pulls from knees 225,315,405 x 20
Hammer curls and cable curls

Offline jrob69

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Re: Rehab journal
« Reply #20 on: December 31, 2013, 07:09:35 AM »

Sun, squats, very slow, paused 315 x 9 (thought it was ten but lost count)


Looked like ten from here
Zippa Head

Offline hochspeyer

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Re: Rehab journal
« Reply #21 on: January 01, 2014, 06:30:25 PM »
Welcome to the journals.
What he said!
Rep 9 crew
Visit bb.com to see my signature telling you to visit the Iron-Sanctuary forums :ninja:

Offline halfway

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Re: Rehab journal
« Reply #22 on: January 02, 2014, 06:42:09 PM »
Yesterday, push

One arm db press.. Didn't brace myself with the other arm, which made them much harder. Slow pause reps.

105 x 8
120 x 8,8
105 x 8,8

Hammer incline, pushdowns, laterals


Today, back

Db tripod row, slow and controlled

100 x 8
130 x 8
160 x 8,10
100 x 8,8 super slow squeeze reps

Cable pull downs

Offline halfway

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Re: Rehab journal
« Reply #23 on: January 06, 2014, 02:39:37 AM »
Oh lawks a Lordy, I had a crossdizzle dbag doing ugly cleans next to me tonight, IN A FREAKIN GAS MASK.

I've not seen anyone so badly in need of attention since I left golds Venice.

Anyway

Last night, dips, meh

Up to 4 plates for a paused double, not cool.

Then 8x8 bw paused.

Laterals, tris, rear delts.


Tonight

Squats, slow, paused, 335 x 6 , glute locked up so called it early. Meh.

Goblets, hip belt step ups, one leg horizontal leg press, gams, calfs

Offline halfway

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Re: Rehab journal
« Reply #24 on: January 07, 2014, 05:48:05 PM »
I have to say, coming off a more healthy dose of Cell Tech and dropping down to HRT really takes the shine out of training. I think I've 'bottomed out' strength wise and hit a baseline on this new low dose but fuck me, I feel completely flat and unpumped even after massive volume sessions.

I'll try adding creatine arginine (and niacin? lol actually, maybe not) pre workout to get that swollen feeling back.


Anyway.

Back.

Hammer pulldown, one arm a time, freemotion handles, 8 x 8 slow and squeezed

Sumo rack pulls from the knees (maybe too high) up to 455 x 15. Will try 495 next time. Sumo racks don't seem to aggravate my discs the way locking out on conventional racks does.

Shrugs 4 x 10
Gunz
Straight arm pushdowns.

in un workout related stuff, We had our contractor bail on us over xmas, so the house we brought isn't move in ready unfortunately.

We got an ass-ugly flip that I did some redesign for and should look very nice when they tear out the Home Depot junk, the view is amazing and its not a horrific commute from the peninsula. Don't even ask what it cost, the Bay area housing market makes baby jesus cry.

Offline doughnutgut

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Re: Rehab journal
« Reply #25 on: January 07, 2014, 08:03:37 PM »
I have to say, coming off a more healthy dose of Cell Tech and dropping down to HRT really takes the shine out of training. I think I've 'bottomed out' strength wise and hit a baseline on this new low dose but fuck me, I feel completely flat and unpumped even after massive volume sessions.


Nice sessions Halfway. Prick in the gas mask needed a throat punch TBH.

Why the decision to drop the Cell tech and move to HRT? Doesn't that affect the overall (roundness) of the muscle definition?

Offline halfway

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Re: Rehab journal
« Reply #26 on: January 08, 2014, 06:30:46 PM »
oh yes, I look like crap now, it's quite depressing. I need to get lean to minimize the damage because im close to 15% now and its not a good look. I dropped down because I don't want to die in my 60's and the long term effects of running more than HRT can't be healthy no matter how much online denial I read.

kind of a depressing bad lunchtime Workout

Hammer iso shoulder press, one arm at a time, 8 x 8 with 2 plates a side. Didn't mobilize the left scap enough and my shoulder now hurts. Havent done any direct shoulder pressing for a while and it was tough to get all the reps.

Hammer decline, 1 plate/side, 8 x 8 squeeze reps

Tris

Laterals

Rear laterals

Back on PSMF now  :-\

Offline Lola

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Re: Rehab journal
« Reply #27 on: January 08, 2014, 06:39:06 PM »
I'm guessing the drop is making you feel kind of depressed. I bet youdon't look half as bad as you think you do. Chin up. Still impressive work done here & 10 bucks say you're still a head turner.

Offline halfway

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Re: Rehab journal
« Reply #28 on: January 10, 2014, 03:03:23 PM »
TY, but no I look pretty bad right now. Losing fat will help a ton, I'm currently back on the diet bandwagon and grumpy as heck but it should be worth it :)

yesterday a deloading leg workout

goblets up to 260 x 1 (stupid human tricks)
high bar, slow, pause squats 225 3 x 12
hams
slow pause fronts 135 3 x3 185 3 x 3

the fronts for some reason still spark the bad pain in my lower back, going to have to decide if they're worth pursuing. For some reason they are the only lift that hurts this particular way

Offline halfway

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Re: Rehab journal
« Reply #29 on: January 13, 2014, 05:29:20 PM »
where was I, oh yeah

Saturday, gym crowded with new years noobs and the annoyance factor was turned up to ten.

The only one who impinged on my workout was a soggy looking chick in too-tight yoga pants doing the standard Shape magazine dumbbell squat and curl combo exercise right in front of the rack, making the most hilarious serious hardcore gym-diva-look-at-me-I'm-Jillian-fucking-Michaels-bitches face while she did her silly exercise.

 When I asked if she would mind taking a couple of steps to the left so I could use the rack you'd think I'd taken a leak in her water bottle by the sour look and disgusted reaction I got. Note to self, delusional Gym Goddess clearly does NOT appreciate being interrupted while she's in The Zone.

anyway

Lots of pulling, then rack sumo pulls from the lowest rack pin, 495 x 15 - lost my arch on the last one so called it. Will stand on a 4" reebok step next time I do these.