Help the aged - dod's log

dod · 4 Dec 2012 at 20:02

****** night tonight on legs, normal squats are giving me a real problem with my back.

1X10X70
2X6X90 and at that stage I left them, lower back just above the pelvis is really tight and not in a good way.

Leg press was fine
1X10X100
1X10X150
3X10X200
2X20X150 dropsets

extensions were fine,

tried goblet squats and they were fine (3X8X40) which suggests that there's something about my normal squat which is causing this issue.

dod · 7 Dec 2012 at 19:37

King Damager said:
Get your normal squat form filmed and uploaded. Even if it involves resting the phone somewhere to film you if you haven't got a training buddy.

kd

will do at some stage, honest

Chest day, similar to last time, 2X8X32.5 instead of 1X10 though, slightly more volume, felt tired all the way through though, been a busy week.

dod · 11 Dec 2012 at 19:33

I need a trip to the docs

Went for deads tonight and it wasn't happening, any pressure on the lower back just ended up in buttox pain, just like Forrrrest.

Incline rows were fine, single arm rows, even BOR's weren't too bad. Deadlifts though, no chance

dod · 23 Dec 2012 at 20:20

backs still not great and haven't made the appointment yet, just been too busy

Felt okay to go and have a half decent chest session though

all dumbbells
1X10X18
1X10X20
1X10X25
2X8X32.5
1X6X32.5
3X10X25 to finish

Seated DB press for shoulders
1X20X10
2X18X10

Rope pushdowns
3X10X20 skull crushers

dod · 4 Jan 2013 at 17:59

HNY all

Back to it yesterday with a back session followed by legs today. Only a couple of kilo heavier than before the hols so thats a bit of a bonus.

Been to the docs about my back and no help obtained there. Appointment with Physio for next thursday. Deads and proper squat still causing a pain that shouldn't be there.

However, added in split squats, they hurt

BSS
2X8X18kg dumbbells each leg
1X8X20kg

Goblet squat
1X10X40
2X10X45
3X8X20 with pulse (single dumbbell)

Leg press
1X10X100
1X10X150
3X10X200
1X20X100 dropset

Extensions
1X10X70
2X10X80

Single leg
2X10X30

Not bad for a starter

dod · 4 Jan 2013 at 20:02

mrthingyx said:
Good work!

Nice to see BSS in there!

thanks. Interesting article about them here

https://www.t-nation.com/free_online_article/most_recent/bulgarian_split_squats&cr=

dod · 6 Jan 2013 at 13:12

mrthingyx said:
BSS hurt an unbelievable amount more than regular squatting. In a good way. Which - as far as I am bothered - is a good thing.

Seems so, legs are still wasted from Friday

Chest day, hadn't eaten so wasn't expecting too much but turned out not too bad

all db

1X10X18
1X10X22.5
1X10X27.5
2X10X30
2X8X32.5
3X10X25

Seated shoulder press, db again

1X10X20
2X10X18
1X10X16

Side raises
3X10X10

Front raises
3X10X10

Rope push downs

6X10X43

Came home and have just finished a monster smoothie

Banana, greek yoghurt, whey, blueberries, milk, oats, flax seeds. Won't do the fat loss any good but hey ho

dod · 9 Jan 2013 at 20:45

back night, went well

T-Bar rows
3X10X45

Lat pull downs supersetted with seated rows
1X10X59
2X10X52

Incline rows
3X8X50

DB rows
1X10X27.5
2X10X25

Hang cleans
3X8X45

Face pulls
4X10X43

Extensions
3X10 with 20kg plate

Bicep curls, I do actually think I need to do a bit more with them

dod · 10 Jan 2013 at 20:20

need to add pull ups though

MIght try the less exercises but more weight, make a change

Had physio. Apparently I've an issue with the sacroiliac joint on the right side. She definitely found exactly where it was but she's not entirely sure what's causing it yet so I've been taped up and given a couple of core exercises to do. Strictly no deadlifts till she's happy she knows what's going on though.

She says the real work starts next week so it will be interesting to see how it develops.

dod · 10 Jan 2013 at 21:16

mrthingyx said:
Great stuff. I think?

I'd say so, at least there's the beginnings of a plan to fix it hopefully

dod · 14 Jan 2013 at 20:53

Leg night,

BSS
10 bodyweight
2X8X20kg dumbbells each hand
1X10X18kg

Goblet squat
3X10X45

Leg press
1X10X100
1X10X150
1X10X200
2X10X220
1X25X100 dropset

Extensions
3X10X80

Hamstring curls
3X10X45

Single leg
2X10X30

Not bad but I felt weak right through it. Bit busy at the office and didn't get the chance to eat properly the whole day which won't help.

dod · 17 Jan 2013 at 13:06

silly doms with the BSS

Backs actually feeling a bit better, another physio session tonight so I'll see what she's saying about progress

dod · 17 Jan 2013 at 20:02

back session. Listened to mrthingyx

BOR's
3X8X65 PB

Hang cleans
3X8X45
2X5X50 PB

Single arm db rows
3X8X30

Seated rows
3X10X59

extensions
3X10 with 25kg plate

ran out of time, up to physio, why can't I move after "mobilisation"?

dod · 19 Jan 2013 at 16:35

Chest day
mainly db

10X18
10X20
10X25
2X10X30
2X10X32.5
4X35
3X10X25

Rope push downs
heaps.

dod · 20 Jan 2013 at 14:57

legs to finish the week

felt really hard, especially the BSS.

BSS
10 bodyweight
2X8X20kg dumbbells each hand
1X10X18kg

Goblet squat
3X8X45

Leg press
1X10X150
1X10X200
2X10X220
1X30X100 dropset

Extensions
3X10X80

Hamstring curls
3X10X50

Single leg
3X10X30

dod · 20 Jan 2013 at 16:05

Better with the back day, definitely. Actually had lat doms which is a first

dod · 23 Jan 2013 at 19:56

not too bad a session

3X10X65 BOR's

Hang clean with Press (what I usually do but didn't realise

)
4X5X50 this felt really tough and form on last 5 was bad.

Incline rows
1X10X45
2X8X65

Seated row (machine)
1X10X59
3X10X66

Single arm DB rows
3X8X30

Ta mrthingyx, slight tweak to a routine has made a difference.

Physio again tomorrow

dod · 25 Jan 2013 at 20:07

chesty night

did less build up sets and ended up with

Dumbbells
10X20
10X25
10X30
7X35 5X35 PB

dropped weight at that stageand did sets at 32.5/30 and 25 for volume

Shoulders
seated db press
2X8X20
1X10X18

fromt raises
3X10X12

dod · 1 Feb 2013 at 19:55

work's been crazy busy so that's the first time I've been in since last friday

Back:

BOR's
10X60
3X10X65 didn't feel too bad either, going to up that next week.
1X 10X50

HAng clean and press
4X5X50
1X3X50 not as bad as last week but still a challenge

LAt pull downs supersetted with seated rows
1X10X59
1X10X66
1X8X66

db rows
2X10X30
1X8X30 but really slow negatives

Facepulls (cable machine with rope)
1X10X50
3X10X59

Really feeling it and it feels like I'm actually progressing for a change.

Weight's in at just under 81Kg as well so gradually achieving what I'm looking for

dod · 25 Mar 2013 at 20:07

well, it's been an interesting 6 weeks :rolleyes:

Apart from silly hours at work I'm still getting physio for the back/hip and it doesn't really show much sign of clearing up so I'm back to the GP to see if I can get a scan or something to find out what's wrong in there.

Biggest problem I've had though was pretending I was still about 18

Playing badminton I stretched just a bit too far and pulled something, just beneath the bottom rib. That left me not being able to pick stuff up, couldn't turn over in bed, blah, blah.

But that's cleared up now, back into gym tonight and a lightish back session to get back into it.