Edd's Training Log

9th July

Smiths machine was being used so :-

Flat press
8x18
8x20
8x22
Other than the Smith's there was no one else there so I thought I'd try to go heavier, see how I got on. I read in a different thread about how not to go too heavy for the hero effect and stay within your limits but it was nice to at least test what I could lift.

Shoulder press
8x14
8x14
8x14
Really happy how this is coming along. Might try for 16 in a couple of weeks.

As I had the 22s out, I decided to try them on the row

One arm dumbbell row
10x22
10x22
10x22

Smith's was now free

Squats
5x40
5x40
5x40
5x40
5x40

Bench press
5x40
5x40
5x40
5x40
5x40
Not on the workout but I was there with plenty of time on my hands.

Deadlift
5x55
5x55
5x55

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x15 rope
10x20
10x17.5 rope
10x20
10x17.5 rope

Chest press dual adjustable pulley

8x12.5
8x12.5
8x12.5

Dumbbell press
8x14
8x14

Arms were fairly tired at this point

4 dgree incline, fast walk for 10 minutes.
 
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Squats
5x40
5x40
5x40
5x40
5x40

Bench Press
5x40
5x40
5x40
5x40
5x40

Barbell Row
5x40
5x40
5x40
5x40
5x40

Shoulder press
8x14
8x14
8x14

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x17.5 rope
10x20
10x17.5 rope
10x20
10x15 rope
Rope pull down is so frustrating!

Chest press dual adjustable pulley

10x12.5
10x12.5
10x12.5

Quiet session today. Head down and got on with it.
 
Love the video. :D

I will have a look for a more focused gym but has to be close by as my time is really limited. Juggling 2 kids and the business means I would need somewhere very close and don't have time to drive too far.

A friend has given me a book to read by David Morgan (Weightlifting champion) which has some useful tips and info regarding diet. I tested the kids last night on grilled chicken, scambled egg (3 whites, 1 yolk) tomatoes and potatoes. Wasn't the most inspiring dish but was eaten by the eldest. The youngest has a thing against chicken.

Squats
5x45
5x45
5x45
5x45
5x45

Dealift
5x60
5x60
5x60

Flat press dumbbells
8x18
7x22
8x20
5x22
Failed the 22 getting the 8 reps. 22 really is too heavy right now. I can get them up but it's not pretty. Think I'll stick with 18s and 20s for now. Still I started with 10 in March so a little progress is better than none!

Shoulder Press
8x14
8x14
8x14
Reckon I could start or finish with 16 next time - I don't know whats best, start heavy and drop back or start light and go up?

Dumbbell Row
10x22
10x22
10x22

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x15 Rope
10x22.5
10x17.5 rope
10x22.5
10x17.5 rope
Was using a different machine than usual and felt easier so went up a bit.

Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
Not sure if machine but was only really puffing on the last set. Again, I might go up a bit next time.

Bicep Curls
10x14
10x14

Arms started to give up the ghost a bit so left it there.

On holiday for week so no gym till 26th.
 
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26th July

Back to it after a week on holiday.

Haven't found an alternative gym as yet so for now I'm stuck with the smiths machine - unless there's another way to improve core with other equipment?

Squats
5x50
5x50
5x50
5x50
5x50

Bench Press
5x45
5x45
5x45
5x45
8x40
This was very hard. Dropped the weight and increased the reps for the last.

Barbell Row
5x45
5x45
5x45
5x45
5x45

Shoulder press
8x14
8x14
8x14

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x15 rope
10x22.5
10x17.5 rope
10x22.5
10x17.5 rope

Trunk rotation on dual adjustable pulley - thought I could try this which might help with core?

2.5kg on each arm, arms straight and twist body. 10 left and 10 right. Did this twice and was surprisingly tiring.

Chest press dual adjustable pulley

10x12.5
10x12.5
 
28/07/2016

Squats
5x55
5x55
5x55
5x55
5x55

Dealift
5x65
5x65
5x65

Flat press dumbbells
8x18
8x18
8x18
Kept this low because I was doing the shoulder press in between squats and arms were aching a bit. 18s is fine for me to keep decent form.

Shoulder Press
8x16
8x16
8x16
Actually did this in between the squats. Don't think it would be classed as a super set. 16s weren't that bad and was alright on form IMO.

Dumbbell Row
10x22
10x22
10x22

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x22.5
10x15 Rope
10x22.5
10x15 rope
10x22.5
10x15 rope


Trunk rotation on dual adjustable pulley
8x5 left
8x5 right
8x5 left
8x5 right
 
30th July

Usually do the bar work first but was being used so

Flat Press
8x18
8x20
8x20

Shoulder press
8x16
8x16
8x16

Noticed a little niggle in my right elbow.

Dumbbell Row
10x22
10x22
10x22

Squats
5x65
5x65
5x65
5x65
5x80 (Because smith machine)

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x22.5
10x17.5 rope
10x22.5
10x17.5 rope
10x22.5
10x17.5 rope

Trunk rotation on dual adjustable pulley

8x5L
8x5R
8x5L
8x5R
8x5L
8x5R

Chest press dual adjustable pulley

10x12.5
10x12.5
10x12.5

Wasn't quite done so

Bicep curls
8x14
8x14

And at this point the niggle in my right arm went stella and its been very painful ever since (It's now Monday :( )

Can't make a first without it hurting. Moving it under load in a certain direction hurts too.

Mate suggested take cod liver oil and Ibruprofen. Not sure if I should go tomorrow or just go and see how I get on.
 
Pretty gutted I've done nothing this week.

Elbow has hurt pretty much constantly for a week. It's backing off a bit now but if I pick something up wrong or extend it all the way with a weight on the end it's painful.

Going to leave it now till next Tuesday which would be my usual gym date for next week. Hate missing days. :(
 
Well over 3 months later, I went to the gym this morning.

I put up with the elbow for about a month and then on a photography trip after a day I couldn't even hold the camera. Went to the docs and got some anti-inflammatories and I stopped taking them a week ago. Still have a few held back just in case.

Thought I'd start with 10 mins on the rowing machine just to test the pulling action on the elbow and it was fine.

Flat Press
8x12
8x12
8x12

Shoulder press
10x12
10x12
10x12

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x10
10x10 rope
10x10
10x10 rope
10x12.5
10x12.5 rope

Trunk rotation on dual adjustable pulley

10x5L
10x5R

Chest press dual adjustable pulley

10x10

Not entirely suprised I'm pretty much back where I started :( Looking at where I was back In August Im gutted to say the least and actually started to feel a bit sick at one point! I worked until the elbow started to twinge and left it there - Trunk rotation funnily enough being the one exercise that properly set it off. Still aches a bit now but dare not over do it.
 
I'm sticking these in here so I can quickly refer back. I've done literally nothing.

DarkShadow said:
Hi EddScott,

I've had a similar journey (you can visit my log). What started off as mild tendonitis from pulling movements, muscle ups and and levers I could feel it starting to aggravate. I removed all pulling movements. As it was my dominant arm, I kept making mistakes by reoffending the same arm.

You need to completely stop all upper body related movements. I cannot emphasise the importance of this. I promise you - being off 3-6 months is far better than suffering 12 months down the line until it becomes unbearable that you cannot sleep. Imagine living with a dull toothache for months - only that pain is around your arm. It can and it will spread if you continue.

I was very close to breaking some personal bests - That's okay though because I know when it's better I will easily beat them.

I spent a lot of time researching into this. My job didn't help which has given me carpal tunnel syndrome. It has become serious.

I strongly recommend you get a flexbar and go through jamie dreyer's stuff - He's brilliant! Start on the red, you may be able to go to the green depending on your strength. Do not get the blue one.


Here's also a great guide to help you get started: http://antranik.org/tennis-elbow/

I have some more ideas and strategies but progress on these first.

Stop lifting. Start reading and get cracking on a routine to get rid of it. Focus on your goals and plan your training year, work on your legs, mobility and soft tissue work for the next few months. This is a part of growth and becoming stronger - chin up fella :)
Click to expand...


Shoulder and thoracic mobility - need to find out how to do this.
 
15th November 2016

Interval exercise on the rowing machine for 10 minutes.

Flat Press
14x10
14x10
14x10

Shoulder Press
14x5
12x8
12x8

I hate this has gone so hard again.

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x15
10x12.5 rope
10x15
10x12.5 rope
10x15
10x12.5 rope

Squats - StrongLifts said to deload 50%.
5x30
5x30
5x30
5x30
5x30

Bench Press - SL said to drop to 22.5 - I could barely do 15. In fact, only did 3 sets. My last in August was 45 :(

5x15
5x15
5x15

Still, it's a start and I'm glad I'm back. Aching though. I want to learn to target specific muscle groups so I can give muscles a break in between sessions.
 
Thought I'd update this a little. I have to admit, I haven't really changed what I've been doing for the last few months. Still feel like I don't really know what I'm doing. Going to the gym is/was quite a vanity thing for me as I've always been unhappy with my body shape. I can see there is some change in my physique but I had hoped for more. Arms still look like twigs to me.

I have an ongoing issue not being able to shift my belly and the lightly chunky bits at the base of my back but then as I don't really do any core I guess I can't complain. Diet isn't great but I'm not too silly with what I eat.

Anyway, this is what I currently do 3 days a week.

20 mins on the rowing machine - not flat out as I'll burn out and no energy for weights.

Flat Press

22x10x3

Shoulder Press - I start with the bells on my chest facing outwards. Makes it harder but seems to reach more muscles - I think!

16x8x3

Pull ups - there's this machine that you put weight on to offset some of yours. I'm 5.8 and about 80Kg - I'd love to get this down to 70-75

I do 3x10 with 20kg underneath. I can do it with 15kg but fail at 10 reps. 8 with a couple of mins in between I can do.

The dual cable machine.

Holding the cable in opposite hands and pull hands across chest.

5x10x3

Rope attachment with my arms overhead pulling forward until arms are straight

15x10x3

Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x25
10x17.5 rope
10x25
10x17.5 rope
10x25
10x17.5 rope


Hope most of the above makes sense. Seems to give me achy arms and chest so I assume it's doing something
 
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