Old, broken and not sure how stable...

Was trying to do DuoLingo during leg day, so of course I mucked something up.

BACK SQUAT: 75kg for 12 reps, at least 3 sets (might have been 4, but...)
DBSS: BW for 8 reps, 20kg for 8 reps, 36kg for 8 reps
REVERSE NORDIC: 10kg counterweight for 10 reps, for 2 sets.

Ouch.
 
What language?

Never heard of a reverse Nordic… off to YouTube I go.

Edit: they look disgusting…. I might try one in the morning.
 
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Mason- said:
What language?

Never heard of a reverse Nordic… off to YouTube I go.

Edit: they look disgusting…. I might try one in the morning.
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They're deceptive. The first few reps dont feel too bad, then all hell breaks loose and standing back up becomes a big problem...
 
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Finally back around to some pressing. Have been getting some weird pain around the AC joint which does not seem rotator cuff-related, so effectively did a whole session of warmup for my shoulders...

DUMBELL PRESS: 4.5kg for 16 reps, 7kg for 16 reps
OHP: 20kg for 12 reps, 30kg for 12 reps for 3 sets
CHINUP: 4kg for 8 reps for 3 sets, BW for 8 reps
INCLINE DB PRESS: 12.5kg for 16 reps for 3 sets
SA CABLE ROW: 25kg for 12 reps for 3 sets

Shoulders felt good and definitely know they have been worked! Nothing heavy, but lots of pump!
 
More squats...

BACK SQUAT: 80kg for 8, for 4 sets
RDL: 80kg for 10 for 3 sets
DBSS: 20kg for 6, 40kg for 6 for 2 sets
REVERSE NORDIC: 10kg counter weight
 
When you say 10kg counter weight? Are you holding on to a cable to help pull you up? Or are you holding on to a 10kg plate to make it harder?
 
Sort of chest day...

DB BENCH: 7kg for 16 reps, 10kg for 16 reps
BARBELL BENCH: 30kg for 16 reps, 40kg for 16 reps, 50kg for 16 reps for 2 sets
SAR: 42kg for 8 reps for 2 sets, 36kg for 8 reps
 
Managed to ping my lumbar (picking up a table tennis ball) meaning this week has not been as good as it should have been...

BACK SQUAT: 80kg for 9 reps, for 4 sets
DBSS: BW for 10 reps, 20kg for 6 reps, 40kg for 10 reps
REVERSE NORDIC: 10kg counterweight for 10 reps, for 2 sets

I tried some really light weight good mornings and my back said "no." So I did a load of planks with single leg raised...
 
Mason- said:
You seeing a doctor about your back?
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No. I have a pretty good idea of what I have done to it, and a doctor will just say "have pain killers" or "surgery, please."

Not particularly interested with either of those options, so it is just a matter of doing my physio exercises and not letting them slide.

This all (I suspect) stems from a chronic back problem arising from really poor core strength when I was at kid that persisted until I was about 30, which I think leaves me predisposed to this sort of thing. It is annoying, but just one of those things.
 
dod said:
Did you get your shoulder fixed?
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Shoulder seems ok after leaving it alone for a few weeks (with required rotator cuff rehab)...

And I am taking it very slowly.

DB PRESS: 7kg for 16 reps, 9.5kg for 16 reps, 12.5kg for 10 reps, 32.5kg for 10 reps for 3 sets
PULLUP: BW for 8 reps, 6kg for 8 reps for 3 sets
CABLE ROW: 30kg for 10 reps for 3 sets
 
Finally back in the gym...

BACK SQUAT: 80kg for 10, 80kg for 12 reps for 3 sets
RDL: 60kg for 12 reps for 3 sets
DBSS: BW for 6 reps, 40kg for 6 reps for 2 sets
 
Bench day.

DB BENCH: 7kg for 16 reps, 12.5kg for 16 reps, 40kg for 16 reps, 52.5kg for 16 reps for 3 sets
CABLE ROW: 35kg for 12 reps for 3 sets
INCLINE DB BENCH: 12.5kg for 16 reps for 2 sets
PENDLAY ROW: 52.5kg for 10 reps for 2 sets
DELTS &TRIZE
 
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