Compounded the feels with a 45 minute cycle today! Light weight and high reps will be great for ankle rehab... if I can still walk by tomorrow.
Getting Back to Fitness
- Thread starter tom_nieto
- Start date
Legs again today (giving shoulder a rest until next week). Loved the super sets so much I did it again but with 45kg. Blowing out of my arse! 150 x 2 x 10 then 155 x 2 x 10 leg press. Single leg calf raise on balance ball. Left leg requires some support still for proprioception, but making progress.
Tried shoulders again today. Annoyingly couldn't manage 30kg DBs with OHP for more than one set, but decided not to push myself. Managed all the accessory exercises ok. Build up slowly as I think on reflection I've strained my right AC joint - it took over 6 months to get the left back to a good state although that was much worse I think.
Back today. After a bit of a TRX warmup I tried some chins - 5 overhand wide grip pull ups straight off! That was a surprise! Supersetted with BOR 5 x 5 managing 5,4,3,5 thereafter. Haven't lost weight, so the only explanation is Gainz. Also deads and seated rows.
Chest yesterday, nothing special. Right shoulder still a bit sore, so dropped the weight down a bit. Doesn't feel bad today so should only be a couple of weeks until I can push it again.
Dropped off the front page of the forum. Punished myself with legs. 50kg supersets as above. 6000kg. Add in leg press at 160 giving a total of 12,400kg for the session. I was going to try out my new road bike on a long ride this weekend too...
Stopping booze for the next month after a suitably heavy birthday weekend should help my general fitness/physique.
Stopping booze for the next month after a suitably heavy birthday weekend should help my general fitness/physique.
keep it up and love the idea if you get pushed of the first page its punishing time!
Chest
DB Bench 37.5 x 5 x 5
Incline DB Bench 27.5 x 5 x 5
DB Chest Fly 20 x 5 x 5
BW Dips 12,12,10,8
Balance exercises for ankle.
Took my new road bike for a spin yesterday too, hopefully will get cycling to work after nights next week!
DB Bench 37.5 x 5 x 5
Incline DB Bench 27.5 x 5 x 5
DB Chest Fly 20 x 5 x 5
BW Dips 12,12,10,8
Balance exercises for ankle.
Took my new road bike for a spin yesterday too, hopefully will get cycling to work after nights next week!
Discharged from Physio! Whoop! Not ready for full contact sports just yet, but can try training and more explosive movements.
Celebrated with some back:
BOR 65 x 5 x 5 superset with pull ups. Didn't do quite as well as last time, had to switch to switch grip halfway through to a parallel bar type grip.
Deads 100 x 5, 125 x 3 x 3, 130 x 2 x 2, 135 x 1
Celebrated with some back:
BOR 65 x 5 x 5 superset with pull ups. Didn't do quite as well as last time, had to switch to switch grip halfway through to a parallel bar type grip.
Deads 100 x 5, 125 x 3 x 3, 130 x 2 x 2, 135 x 1
Like a leaping salmon crossed with a duck paddling 
Post nights shoulders.
OHP - 27.5x2x5, 30x2x5, 32.5x5 - not sure where that came from!
Lateral raise - 10x2x5, 12.5x3x5
Front raise - 10x5x5
Back fly - 10x5x5
Cable face pulls - 80x5x5
Pull ups - just about managed 5x5
Remarkably good session considering night shift jet lag! Usually feel too tired/grumpy to go.
OHP - 27.5x2x5, 30x2x5, 32.5x5 - not sure where that came from!
Lateral raise - 10x2x5, 12.5x3x5
Front raise - 10x5x5
Back fly - 10x5x5
Cable face pulls - 80x5x5
Pull ups - just about managed 5x5
Remarkably good session considering night shift jet lag! Usually feel too tired/grumpy to go.
Urgh, post nights legs not so fun.
60 x 5 x 5 front squat
50 x 3 x 10 lunge
150, 165, 170 leg press for 10 each
Single leg squats with TRX straps. Left leg is still miles behind the right - one to keep working on.
60 x 5 x 5 front squat
50 x 3 x 10 lunge
150, 165, 170 leg press for 10 each
Single leg squats with TRX straps. Left leg is still miles behind the right - one to keep working on.
Chest Monday.
Highlights - 40 x 5 x 5 on DB bench, 2 sets of 30 x 5 on incline bench and 4 x 12 BW dips. Also one bro using the bench press as a rack for his bizep curls with straps. Must have spent an hour polishing those guns!
Lowlights - right shoulder still not feeling good. Might have overdone it a bit today. Will see how the week pans out.
Highlights - 40 x 5 x 5 on DB bench, 2 sets of 30 x 5 on incline bench and 4 x 12 BW dips. Also one bro using the bench press as a rack for his bizep curls with straps. Must have spent an hour polishing those guns!
Lowlights - right shoulder still not feeling good. Might have overdone it a bit today. Will see how the week pans out.
Thanks! Shoulder isn't too bad, just need to be a bit careful.
Back today:
BOR 5(60,65,65,65,70)
DL 5(100,120), 3(125,130), 2x135, 140, 145, 150 (PB, rubbish grip let me down)
Pull ups 5 x 5 wide grip. These are getting much better.
Pleased with this session. Once the pull ups are really going up easily it should improve all of my lifts as its exposing weakness in my back and core but improving it at the same time.
Back today:
BOR 5(60,65,65,65,70)
DL 5(100,120), 3(125,130), 2x135, 140, 145, 150 (PB, rubbish grip let me down)
Pull ups 5 x 5 wide grip. These are getting much better.
Pleased with this session. Once the pull ups are really going up easily it should improve all of my lifts as its exposing weakness in my back and core but improving it at the same time.
Legs:
Front Squat 60x4x10
Back Squat 60x4x10
DB Lunges 30x3x10
TRX assisted pistol squats 5x5 each leg - these are hard on my left leg, which means they're good for me!
Front Squat 60x4x10
Back Squat 60x4x10
DB Lunges 30x3x10
TRX assisted pistol squats 5x5 each leg - these are hard on my left leg, which means they're good for me!
Shoulders:
Ran to the gym, first time running outside since injury and the ankle felt good!
DB OHP - couldn't get the 30's up today for some reason so did an extra set with 27.5
Front raise 10
Back fly 10
Face pulls 82.5
Lateral raise 12.5
Arnold press 17.5x8,12.5x12
Pistol squats with trx - getting better
Ran to the gym, first time running outside since injury and the ankle felt good!
DB OHP - couldn't get the 30's up today for some reason so did an extra set with 27.5
Front raise 10
Back fly 10
Face pulls 82.5
Lateral raise 12.5
Arnold press 17.5x8,12.5x12
Pistol squats with trx - getting better
Chest - right shoulder still not 100% so went for volume over heavy. Still feeling a bit stiff but my shoulder has come out the other side in much better shape than the last chest session.
DB press - 10 reps - 20,25,5(30)
Incline DB press 20 x 4 x 10
DB fly 17.5 x 4 x 10
BW dips 4 x 10
Pull ups (knackered by now) 4 x 3
DB press - 10 reps - 20,25,5(30)
Incline DB press 20 x 4 x 10
DB fly 17.5 x 4 x 10
BW dips 4 x 10
Pull ups (knackered by now) 4 x 3
Back
BOR - bar x lots, 60 x 4 x 8
DL - 60x lots, 100x5, 120x5, 130x3, 140x2, 145, 150, 155 (why not?!)
BW pull ups 5x5
Seated row - 10(70,80,80,70)
Pre nights fury working well! No booze for a month has probably also had its part to play... Turns out beer doesn't make you stong after all!
BOR - bar x lots, 60 x 4 x 8
DL - 60x lots, 100x5, 120x5, 130x3, 140x2, 145, 150, 155 (why not?!)
BW pull ups 5x5
Seated row - 10(70,80,80,70)
Pre nights fury working well! No booze for a month has probably also had its part to play... Turns out beer doesn't make you stong after all!