Getting Back to Fitness

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.
 
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!
 
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
 
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.
 
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.
 
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.
 
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.
 
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
 
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
 
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!
 
Pre nights legs:

Front squat 60 x 3 x 10, 65 x 2 x 10
Back squat 65 x 5 x 10
TRX pistol squats BW x 4 x 8 each leg.

And I'm spent... Ankle really ballooned after the DLs yesterday so left out heavy leg press and lunges. 100 squats should do the trick though. (164 if the single leg squats count!)
 
Post nights shoulders
DB OHP - 30 x 5 x 5 (well, x 8 on the last set)
Lateral raise - 12.5 x 5 x 5
Front raise SS back fly - 10 x 4 x 5, 12.5 x 5
Face pulls 80 x 8, 85 x 2 x 8
Arnold press 17.5 x 15
Pull ups 5x5
Rotator cuff band work.

Should get some sleep after all that!
 
Not a great start to the week. Couldn't do back because of pulled L trapezius (good shoulder session at least) so did chest and right shoulder still isn't good... Grrr. Also gym very busy for 2:30 on a Monday.
Rotator cuff band warm up
DB press 35 x 4 x 10
Incline press 17.5 x 3 x 10, 20 x 10
DB fly abandoned due to shoulder pain! No dips either.
TRX pistol squats - better each time.

Upper body needs a rest I think, more legs and cycling coming up I think.
 
Legs - not feeling it today. Weekend catching up, need a good sleep after my weekend on call.

FS - 60 x 2 x 10, 65 x 2 x 10
Pistol squats - can now do right leg only holding on to straps with left arm.
Leg extension and hamstring curl machines.

Bit of a miserable session, will try back tomorrow after a good sleep.
 
They're good for power and proprioception - ideal for the ankle. Can't do them without straps yet, but working on it!

Back today. Much better after a rest and a good feed.
BOR 5(60,70,70,70,70,75)
DL 5(100,120), 3(130), 2(140,140,140)
Pull ups 5x5
Wide grip seated row 5(85,90,90,90,95) 60x20 drop set.

Ran to and from the gym. Going to give chest day a miss for a few weeks to let my shoulder recover, but legs and back should profit. Might do a light shoulders only session.
 
Will give dumbbells a go, it may end in lols for the other gym goers! DBSS sound vey painful, but once I've nailed the pistol squats I might move on to them. I'm not sure they're quite as good for developing balance on my weaker left leg, but I may be wrong.
 
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