Duvet's 'Trying to be not so lame' Log

[duvet77]

Might as well start a log.

Age - 36
Height - 6' 3"
Weight - about 13st 10 I think, though I don't really weigh myself much anymore.

Overall, a bit skinny with love handles! And I have a decent array of injurys/issues that I have to contend with.

Goal: Be a bit less lame/more awesome!

 

[duvet77]

Todays workout

Back/Bi/Abs

Straight arm pulldown: 22.5x12, 25x12, 27.5x10
Machine row: 50x10, 70x10, 90x8,8,7,6
NG pulldown: 40x8, 50x8, 60x8, 70x6
1 arm cable row: 30x8, 35x8, 40x8, 45x6

BB curl: 30x10, 35x5, 30x7

Hanging knee raise: 7,6,5
Pallof press: 15x10, 20x10 (each side)

Currently suffering from some pain in my left distal bicep tendon and a long standing lower back issue. Bicep pain not too bad today but the back means you probably won't see me doing deadlifts of BOR any time soon. Also our dumbbells max at 32kg which is why I'm doing one arm cable row instead of DB rows.

Hopefully that covers most questions regarding what may seem like less than ideal exercise choices!

 

[duvet77]

Good start... are you going to be following a particular programme/regime?

It's a bodybuildingy type split... though I'm far from being a bodybuilder! There's not much point in me following a strength training routine because i can only do 1 of the big three.

Monday: chest/tri/calfs (if I remember calfs)
Tuesday: Back/bi/abs
Weds: rest
Thursdays: Legs/abs
Fridays: Shoulders/Calfs
Saturday: rest
Sunday: rest

Though i sometimes jig it about a bit if I've got stuff on.

 

[duvet77]

Spent about an hour tonight doing mobility stuff. Mainly trying MWOD and some cressey stuff for t-spine, plus some stretching a rolling of pecs.

Leg workout tomorrow morning.

 

[duvet77]

First leg session in about a month. Didn't have any really structure and had a few pains along the way.

Front Squats
bar x 12
40kg x 5
40kg x 5
50kg x 5
50kg x 5
60xg x 5
60kg x 5
50kg x 5

Since we have no rack I have to clean these into position... and i don't really know how to clean. For reference, my 1 rep max from a rack about 3 months ago was 80kg

RDLs
50kg x 10
50kg x 10
60kg x 7

Felt some pain in left lower back so stopped Used to be able to do 100kg+ on these.

Split Squats
22kg x 8
22kg x 6

Felt some pain in left knee so stopped

Seated leg curl
30kg x 12
35kg x 12
40kg x 10
50kg x 10
60kg x 5

Leg press
100kg x 20
130kg x 15

Lots of sad faces in that workout! I clearly have issues with the left hand side of my body.

 

[duvet77]

Did more foam rolling and ball rapage of the back last night, then shoulders this morning...

DB shoulder press
14kg x 12
20kg x 8
24kg x 8
28kg x 3
24kg x 7

Lateral raises
8kg x 12
10kg x 12
12kg x 8

Rear delt raise
6kg x 12
8kg x 12
8kg x 10

Cable lateral
2.5kg x 12
3.75kg x 12
5kg x 10

Prone Ys
4kg x 8, 7

Face pull
10kg x 12
15kg x 12
20kg x 10

Calf raises
80kg x 13
80kg x 10
60kg x 16

A pain free workout. Finally back up to about the same pressing as I was before my shoulder injury, which I think was maybe a year ago.

 

[duvet77]

I don't get on with back squatting plus we don't have a rack, just smith. I do what I can.

I should find a better gym but this one is really convenient for going in the morning before work.

 

[duvet77]

There are but my current gym is ideal location wise. It's 15 mins on the bus then when I've finished its a 5 min walk to the office. I have to go in the morning because evenings are family time.

When I've got my mobility sorted and can lift properly I may review the gym situation.

Currently spending Friday night watching MWOD and stretching/balling myself.

 

[duvet77]

Chest/Tri

Bench
bar x 12
40kg x 8
50kg x 8
60kg x 8
70kg x 8
Hoping this will improve now I'm working on my mobilty. I'd like 100kg at some point this year even if its just 1 rep.

Pec Deck
40kg x 12
50kg x 12
60kg x 10

Inc DB
22kg x 8
24kg x 7
24kg x 5
Not done these for a while as they usually result in pain around my left clavicle

Dips
BW x 8
10kg x 8
20kg x 6
20kg x 4
BW is about 86/87kg.

CGBP
40kg x 12
45kg x 12
50kg x 9

Skullcrushers
EZ bar + 20kg x 12
EZ bar + 25kg x 7
EZ bar + 25kg x 3
Just gave up on the last set, I'd had enough.

 

[duvet77]

Back/Bi/Abs

Straight arm pulldown
22.5x12
25x12
27.5x11

Machine row
50x8
70x8
90x8
90x8
90x8
90x8
Could go heavier but machine maxes at 90. Might shove this toward the end of the workout after exercises I can still increase the weight on.

NG pulldown
40x8
50x8
60x8
70x7

1 arm cable row
30x8
35x8
40x8
45x7

BB row
40x12
40x12
40x12
Did this just to see if my lower back could handle it. It could just but probably wouldn't like it if I went heavier.

BB curl
Put wrong weight on bar so ended up trying to do 40kg. Got a few reps before feeling a twinge in left bicep so sacked it off.

Hanging knee raise: 8,7,6
Pallof press: 15x10, 20x8 (each side)

 

[duvet77]

What is this lower back issue you speak of?

Well it's undiagnosed because my GPs don't seem interested in physical issues. About 10 years ago I ****** my lower back fooling around with my wife (I should point out she isn't fat)! After months of pain/arguing with GP/eventual physio referral it was very vaguley diagnosed as 'probably a prolapsed disc'.

Anyway, had issues with lower back ever since and seems to be quite bad at the minute. Would be surprised if I could even DL 70kg for a few reps! I'm going to get stuck into mobility work with a vengeance when I get my Supple Leopard book. I was doing some MWOD stuff the other day and it would seem I have pretty tight hamstrings, poor thoracic mobility plus I've had ATP for ages.

 

[duvet77]

When it first happened the physio diagnosed me has having weak/inhibited core & glutes. I did all the exercises she gave me and it got better... then I stopped doing my exercises, sat in a chair nearly all my waking hours and things got bad again!

I'm assuming similar things are still the issue, but a new diagnosis wouldn't hurt.

Did you get an MRI or anything?

 

[duvet77]

what do you mean by 'lady exercises'?!

I might see if I get get my doctor to refer me to a private physio which my health cover will pay for. Last time I saw an NHS physio it was miles away and in office hours which was not exactly convenient.

 

[duvet77]

oh ok; yeah I do them sporadically but I really need to get myself some sort of structure to this type of stuff.

For a minute I thought you meant pelvic floor exercises. Have you seen those dumbbells women can get for their pelvic floor?!

 

[duvet77]

just google pelvic floor dumbbell... obviously it doesn't bear that much resemblence to the dumbbells you see in the gym!

edit: actually 'kegel weights' brings up some more interesting results!

 

[duvet77]

Did some glute stuff tonight... No Ben wa balls involved.

A couple of sets of the following:
Clams
Lying abduction
Glute bridge
Bird dogs
Band seated abduction
X band walks

 

[duvet77]

Couldn't train thursday or friday due to wife having to go into hospital and me having to be fulltime dad/house husband for a couple of days! Back on it today though.

Bench
bar x 12
40kg x 8
50kg x 8
60kg x 8
72.5kg x 8
plus 2.5kg from last week

Pec Dec
40kg x 14 (oops, forgot to stop at 12)
50kg x 12
60kg x 8

Inc DB
22kg x 8
24kg x 8
26kg x 5
plus 2kg from last week

Dips
BW x 8
10kg x 8
20kg x 6
20kg x 5

CGBP
40kg x 12
45kg x 12
50kg x 10

Skullcrushers
EZ bar + 20kg x 12
EZ bar + 20kg x 9
EZ bar + 20kg x 8

Calf raises (smith)
80kg x 12, 12, 14

Not a bad session; minor improvements for the most part.

 

[duvet77]

Just some crappy techno gym thing. Don't think I could squat from it.

 

[duvet77]

lol... I'm not making excuses, i don't believe i can front squat from this bench...

http://www.menshealth.co.uk/community/forums/thread/1497713

NB. that isn't me in that thread, i just googled and it was the first thing i found.

I'd rather clean the BB into position, even if it limits the weight I can use.

 

[duvet77]

Back/Bi/Abs

Straight arm pulldown
22.5x12
25x12
27.5x11

1 arm cable row
30x8
35x8
40x8
45x8L, 6R
Move this earlier in the routine but it didn't make it any easier.

NG pulldown
40x8
50x8
60x8
70x7.8

Machine row
50x10
70x10
90x8
90x7
90x7
90x6

BB row
40x12
45x12
50x10
These didn't feel too bad on the lower back today. Spent a bit of time stretching the hammies before hand and between sets, and practiced getting into a good position. When I'm confident I can progress on them without risk to my back I'll move them towards the front of the session.

BB curl
30x10
30x6
Couldn't be bothered to do a third set.

Hanging knee raise: 8,8,7
Overhead squat: 20kgx10
Didn't mobilise my hips prior to these so got a twinge in left hip. Ran out of time so only did the one set.