Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
None of that attitude solider, 5x5 @ 27.5 will be mincemeat for your powerful quads!
Edd's Training Log
- Thread starter EddScott
- Start date
None of that attitude solider, 5x5 @ 27.5 will be mincemeat for your powerful quads!
Well life and work got in the way of last weeks gym sessions. Probably a good thing as my back ached like mad for a good few days. On the plus side though, the legs don't feel half as bad as when I started.
Squats - with legs still wobbly I stuck to the routine of 5 reps.
5x27.5
5x27.5
5x27.5
5x27.5
5x27.5
Overheard Press
5x22.5
5x22.5
5x22.5
5x22.5
5x22.5
Deadlift -still not completely sure I'm doing this right. Also just doing one rep seems a bit slow going.
5x45
Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x20
10x20
Bicep curls - free weights
10x12
10x12 hammer curls
10x12
10x12 hammer curls
Lat pull down
10x35
10x35
10x40
10 mins fairly fast walking to keep my legs moving.
Squats - with legs still wobbly I stuck to the routine of 5 reps.
5x27.5
5x27.5
5x27.5
5x27.5
5x27.5
Overheard Press
5x22.5
5x22.5
5x22.5
5x22.5
5x22.5
Deadlift -still not completely sure I'm doing this right. Also just doing one rep seems a bit slow going.
5x45
Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x20
10x20
Bicep curls - free weights
10x12
10x12 hammer curls
10x12
10x12 hammer curls
Lat pull down
10x35
10x35
10x40
10 mins fairly fast walking to keep my legs moving.
28th June
Smiths machine was broken. So back to free weights.
Busy so did my 10 min walk first.
Did squats with the 18kg dumbbells in each hand.
18x10
18x10
18x10
Not the same as the bar but writing this the day after, legs are fine. Back tweaks a bit.
Dumbbell press
18x10
18x10
18x8
Can tell I haven't done that in a while. Was wobbling from middle of the first set!
Dumbbell shoulder press
12x10
12x10
12x10
Haven't done these since the press above but these felt easier than ever.
One arm dumbbell row
18x10
18x10
18x10
Rope pull down and bicep curls superset on dual adjustable pulley.
Bicep curls
20x10
20x10
20x10
Used one the pulley machines I don't normally use. It has this odd way of moving quicker in the final part of the lift which I didn't know about and smacked myself in the mouth proper hard too. Quick look round but nobody noticed
Rope pull down
15x10
15x10
15x10
I've been going up weight with this but after watching someone else do it, I'm moving my whole arm rather than keeping my upper arm as still as possible. Harder doing it that way with 15 so doing it right I think.
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
I've actually been doing this every visit just forgot to put it in the log!
Bicep curl - free weight
5x14
5x14 hammer curl
5x14
5x14 hammer curl
Used the 14s as the 12s were being used.
Smiths machine was broken. So back to free weights.
Busy so did my 10 min walk first.
Did squats with the 18kg dumbbells in each hand.
18x10
18x10
18x10
Not the same as the bar but writing this the day after, legs are fine. Back tweaks a bit.
Dumbbell press
18x10
18x10
18x8
Can tell I haven't done that in a while. Was wobbling from middle of the first set!
Dumbbell shoulder press
12x10
12x10
12x10
Haven't done these since the press above but these felt easier than ever.
One arm dumbbell row
18x10
18x10
18x10
Rope pull down and bicep curls superset on dual adjustable pulley.
Bicep curls
20x10
20x10
20x10
Used one the pulley machines I don't normally use. It has this odd way of moving quicker in the final part of the lift which I didn't know about and smacked myself in the mouth proper hard too. Quick look round but nobody noticed
Rope pull down
15x10
15x10
15x10
I've been going up weight with this but after watching someone else do it, I'm moving my whole arm rather than keeping my upper arm as still as possible. Harder doing it that way with 15 so doing it right I think.
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
I've actually been doing this every visit just forgot to put it in the log!
Bicep curl - free weight
5x14
5x14 hammer curl
5x14
5x14 hammer curl
Used the 14s as the 12s were being used.
30th June
Smiths machine still broken.
Dumbbell press
18x10
18x10
18x8
Bit easier. Feel like I'm doing well considering I started with 12s then some young lad comes in and does 5 of each from like 20 to 34.
Has me wondering if I should do 5s and see how heavy I can go. I could probably push 22 for 5 but won't look pretty.
Not sure if this would be considered a "Superset" but I was a bit pushed for time so did the shoulder press in between the squats.
Squats - 18 and Shoulder press - 12
18x10
12x10
18x10
12x10
18x10
12x10
Nothing hurts so far from the squats and the shoulder press was again easier than it used to be.
One arm dumbbell row
18x10
18x10
18x10
I could probably do this at 20 now.
Rope pull down and bicep curls superset on dual adjustable pulley.
15x12
15x12
15x12
Pull down is far harder when keeping your upper arm stationary as possible so probably doing it right. .
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
Ran out of time. Been in insomniac mode since 4am so time to call it a day.
Smiths machine still broken.
Dumbbell press
18x10
18x10
18x8
Bit easier. Feel like I'm doing well considering I started with 12s then some young lad comes in and does 5 of each from like 20 to 34.
Has me wondering if I should do 5s and see how heavy I can go. I could probably push 22 for 5 but won't look pretty.
Not sure if this would be considered a "Superset" but I was a bit pushed for time so did the shoulder press in between the squats.
Squats - 18 and Shoulder press - 12
18x10
12x10
18x10
12x10
18x10
12x10
Nothing hurts so far from the squats and the shoulder press was again easier than it used to be.
One arm dumbbell row
18x10
18x10
18x10
I could probably do this at 20 now.
Rope pull down and bicep curls superset on dual adjustable pulley.
15x12
15x12
15x12
Pull down is far harder when keeping your upper arm stationary as possible so probably doing it right. .
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
Ran out of time. Been in insomniac mode since 4am so time to call it a day.
Last edited:
Sorry - just noticed this bit. Not sure if what you put is a typo or if you're interpreting the program incorrectly.
Its 1 set of 5 reps, not 5 sets of 1 rep!
A lot of the guys here suggest expanding it out to 3 sets of 5 if you feel progress in this area is slow - it may be worth looking into that as you get more comfortable with the movement.
With regards to form, I completely feel you, I found deadlift to be the most challenging exercise form wise, and I still find myself slipping into bad habits with it.
Ha, yes sorry. One set of 5 reps.
If the smiths machine is back in action tomorrow I'll go with 3 sets of 5 and see how I get on.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
What are you using the Smith machine for?
For the bar work. It's the only bar in the gym. Is that not right?
Squats
5x30
5x30
5x30
5x30
5x30
Legs are fine now. Just making sure I don't arch my back.
Bench Press
5x30
5x30
5x30
5x30
5x30
I also did 3 lots 5x40 just to see if I could. Was hard but not impossible.
Barbell Row
5x35
5x35
5x35
5x35
5x35
Dumbbell shoulder press
8x14
8x14
8x14
Although it's only 8, its also the first time using 14s and it wasn't as hard as expected. Not sure why this has seemingly become a bit easier.
One arm dumbbell row
18x10
18x10
18x10
Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x15
10x15
10x15
Staying the with 15s as it's much harder (working better?) if I keep my upper arm stationary.
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
Bicep curls - free weights
10x12
10x12 hammer curls
10x12
10x12 hammer curls
10 mins walking
Highlight of the weekend - someone actually commented that I'm looking a little bigger and have I been working out?
Theres a whole heap of hate for smith machines in general - because they restrict the bar to a vertical movement you don't gain the same stabilisation muscles you would working with a free bar. This results in less overall muscle growth, and perhaps to you feeling stronger than you are.
If its the only bar in your gym then by all means use it but I'd be considering if there were other gyms in the area.
If its the only bar in your gym then by all means use it but I'd be considering if there were other gyms in the area.
Funnily enough, I thought this morning. With the bar being in a frame, I'm leaning the bar against the frame as I move up effectively running it up the frame and I thought then, it's letting me use more weight.
It is the only bar there. I would like to try a free bar.
Squats
5x35
5x35
5x35
5x35
5x35
Overheard Press
5x30
5x30
5x30
5x30
5x30
This was hard. I did have a quick blast with 35 and it was too much. I'm also arching my back too much.
Deadlift.
5x50
5x50
5x50
I know it's not on the workout, but I wanted to have a quick blast on bench press.
6x40
6x40
6x40
Just wanted to see if I could do it.
Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x15 rope
10x20
10x15 rope
10x20
10x15 rope
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
CBA to do the walk warm down.
It is the only bar there. I would like to try a free bar.
Squats
5x35
5x35
5x35
5x35
5x35
Overheard Press
5x30
5x30
5x30
5x30
5x30
This was hard. I did have a quick blast with 35 and it was too much. I'm also arching my back too much.
Deadlift.
5x50
5x50
5x50
I know it's not on the workout, but I wanted to have a quick blast on bench press.
6x40
6x40
6x40
Just wanted to see if I could do it.
Rope pull down and bicep curls (with a straight bar) superset on dual adjustable pulley.
10x20
10x15 rope
10x20
10x15 rope
10x20
10x15 rope
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
CBA to do the walk warm down.
Last edited:
Decided to stop OHP on the smith machine. I'm arching my back and hurting hit and I can tell I'm running the bar up the guides. One of the boys I race RC with said the same thing as Rids. He suggested dropping OHP and do shoulder press with the dumbbells sitting.
Squats
5x35
5x35
5x35
5x35
5x35
Legs ache but think that is more to do with hurting myself when I did OHP on Tuesday.
Bench Press
5x35
5x35
5x35
5x35
5x35
I know I did 40 the other day but thought I'd back it off a little bit.
Barbell Row
5x37.5
5x37.5
5x37.5
5x37.5
5x37.5
Shoulder press
8x14
8x14
8x14
Really surprised how easy this has become all of a sudden. Might do one set of 16s on Saturday, just to see.
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
The rope pull down is still harder for some reason. Think it's because I'm still trying to perfect form rather than just yanking the heaviest weight I can.
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
That took to 10am so had to finish.
Squats
5x35
5x35
5x35
5x35
5x35
Legs ache but think that is more to do with hurting myself when I did OHP on Tuesday.
Bench Press
5x35
5x35
5x35
5x35
5x35
I know I did 40 the other day but thought I'd back it off a little bit.
Barbell Row
5x37.5
5x37.5
5x37.5
5x37.5
5x37.5
Shoulder press
8x14
8x14
8x14
Really surprised how easy this has become all of a sudden. Might do one set of 16s on Saturday, just to see.
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
The rope pull down is still harder for some reason. Think it's because I'm still trying to perfect form rather than just yanking the heaviest weight I can.
Chest press dual adjustable pulley
10x12.5
10x12.5
10x12.5
That took to 10am so had to finish.
Last edited:
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.
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.
Last edited:
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.
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.
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Hold on, you DB press 22kg? That's much more impressive than a 40kg barbell!
Re your comments over the Smith machine
Re your comments over the Smith machine
Soldato
You really should try to find a gym with proper free weights, all you need for SL 5x5 is a squat rack, a 20kg olympic barbell, and a flat bench press rack. Oh and some floor space for doing rows, deadlifts and OHP. Oh lots of plates - 10/15/20's, 5/2.5/1.25's.
It'll strengthen your core hugely.
I was 76kg (12 stone) back in February and I'm 6ft 3in, so a fair bit taller than you. I've weighed less too, according to my myfitness logs I was 11 stone (69kg) 3 years ago...
I'm not around 12 stone 11lbs, or 81kg so I've seen a steady increase in weight and strength.
if you haven't already, download the stronglifts app, you'll save time not having to note down all your weights, or remember them for the next session.
After staring at just above the starting weights (10 kg more than on squat/bench) I'm not at 80kg squat, 50kg bench, 110kg deadlift, 35kg OHP and 62.5kg rows.
It'll strengthen your core hugely.
I was 76kg (12 stone) back in February and I'm 6ft 3in, so a fair bit taller than you. I've weighed less too, according to my myfitness logs I was 11 stone (69kg) 3 years ago...
I'm not around 12 stone 11lbs, or 81kg so I've seen a steady increase in weight and strength.if you haven't already, download the stronglifts app, you'll save time not having to note down all your weights, or remember them for the next session.
After staring at just above the starting weights (10 kg more than on squat/bench) I'm not at 80kg squat, 50kg bench, 110kg deadlift, 35kg OHP and 62.5kg rows.
Love the video.
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.
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.
Last edited:
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
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
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.
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.
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.