Old, broken and not sure how stable...

[mrthingyx]

Rough week at work so far...

DEADLIFT: 130kg x 3 reps, 140kg x 3 reps for 2 sets
SNATCH PULL: 80kg x 5 reps for 2 sets

Just too tired...

 

[mrthingyx]

Oh, good... pulled part of my rotator cuff (supraspinatus) benching, which is a bit annoying.

So it is legs. All the legs.

BACK SQUAT: 70kg for 12 reps, 80kg for 12 reps, 82.5kg for 12 reps
RDL: 82.5kg for 10 reps for 3 sets
SISSY SQUAT: 40kg for 12 reps, 50kg for 12 reps
NORDIC CURL: CW for 5 reps for 2 sets

 

[mrthingyx]

I did a back workout earlier in the week, but I can't remember it. Probably lots of chinups.

But today was legs. Again.

DEADLIFT: 130kg x 3, 150kg x 3 for 2 sets (nice), 130kg for 3 reps
BACK SQUAT: 60kg for 10 reps, 80kg for 12 reps, 82.5kg for 12 reps for 2 sets

Ouch. That burn. And my last 150kg deadlift was pretty ugly.

 

[mrthingyx]

More legs... even though my rotator cuff is behaving a bit better!

BACK SQUAT: 85kg for 12 reps, for 3 sets
RDL: 80kg for 8 reps, for 2 sets
BELT SQUAT: 30kg for 12 reps, for 2 sets

 

[mrthingyx]

I went to one of those inflatable aqua parks on Sumlnday and wrecked both my shoulder and my lumbar. I was thrilled. A bit of rest and ibuprofen later...

Last night was legs, but it was also really hot...

BACK SQUAT: 80kg for 3, 100kg for 3, 110kg for 3 for 2 sets

Heaviest weight for a whilst. Nice.

This evening...

CHINUP: BW for 10 reps, 20kg for 5 reps, for 2 sets. Assisted (green band) for 10 reps
SAR: 20kg for 12 reps for 2 sets
BIZENTRIZE: Loads.

 

[mrthingyx]

After a couple of weeks on a ship, eating all the food and using machines, I decided I would ease back into things with a 1RM squat...

80kg for 1 rep
110kg for 1 rep
120kg for 1 rep

Not bad considering I haven't done... any proper strength training for a long time.

Onwards and upwards!

 

[mrthingyx]

Physical training can throw up all sorts of strange niggles and injuries I find, especialy as I age (I am now over 45).

For instance, I am developing a right shoulder that is becomming irritated by Burpees, and meanwhile, a left shoulder that is getting irritated by Pullups (of all things).

It's a funny old game.

I'm considering a getting in some dedicated prehab/rehab work more regularly.

I think pre-hab or specific warmup activities are always good. I used to do them for shoulders...

BACK SQUAT: 90kg for 8 reps, for 4 sets
RDL: 90kg for 5 reps , for 3 sets
REVERSE NORDIC: 15kg support, 13 reps and then 10 reps.
DBSS: BW for 12 reps

Ouch. Those reverse nordics really did a number on my quads this morning! Would recommend!

 

[mrthingyx]

A week off at work. Lovely.

DEADLIFT: 130kg for 3 reps, for 5 sets
BELT SQUAT: 30kg for 10 reps, 35kg for 14 reps
DBSS: BW for 12 reps

 

[mrthingyx]

Oh, look... leg day again!

BACK SQUAT: 92.5kg for 8 reps, for 3 sets
RDL: 90kg for 8 reps, for 3 sets
REVERSE NORDIC: 11.25kg for 10 reps, 3 sets

 

[mrthingyx]

And again! But with some rotator cuff remedial work...

BACK SQUAT: 95kg for 8 reps, for 3 sets
RDL: 80kg for 8 reps, for 3 sets
DBSS: BW for 12 reps, 12kg for 12 reps
REVERSE NORDIC: 5kg for 8 reps.

I was nuked after the reverse nordics. No more!

 

[mrthingyx]

I did some chestercise! And nothing exploded!!!

DB BENCH: 12kg each, 16 reps for 3 sets
CABLE ROW: 20kg for 18 reps, 25kg for 14 reps for 2 sets
DB PRESS: 12kg each for 12 reps, for 3 sets
WG CHINUP: BW for 8 reps, for 3 sets.

 

[mrthingyx]

Leg day. Again!

DEADLIFT: 120kg for 3 reps, 130kg for 3 reps for 2 sets
BACK SQUAT: 60kg for 3 reps, for 4 sets
DBSS: BW for 10 reps, 20kg for 10 reps, 36kg for 6 reps

Back was tight this evening so took it easy, as the squats weren't moving well.

 

[mrthingyx]

Moar pressing... shoulder seems to be behaving at the moment.

OHP: 30kg for 16 reps for 2 sets
CHINUP: BW for 8 reps for 1 set, then 10 reps the next
FLAT BENCH: 30kg for 16 reps, then 40kg for 12 reps for 2 sets
CABLE ROW: 25kg for 12 reps for 3 sets
SNATCH HIGH PULL: 40kg for 8 reps for 2 sets

 

[mrthingyx]

Interesting... shoulder is now ok but back is spasming.

BACK SQUAT: 60kg for 5, 80kg for 3, 100kg for 3 and then my back said "no thanks..."
DBSS: 40kg for 5 reps for 2 sets
BELT SQUAT: 30kg for 16 reps, for 2 sets.

 

[mrthingyx]

An annoying fortnight... seems I have aggravated my lower back with too much intense squatting with too much time between workouts.

So a couple of weeks of core work later and I find I have a left glute that doesn't really want to play. Which might explain a couple of things.

Lots of clamshells, "gecko" planks (lifting a foot and an opposite arm) and bridges...

 

[mrthingyx]

First day back lifting something that looked interesting, but focusing on keeping my back tidy...

FRONT SQUAT: 40kg for 3, 50kg for 5 for 3 sets
RDL: 50kg for 10, for 2 sets
STRICT DB PRESS: 12kg for 12, 2 sets
CABLE ROW: 20kg for 12 reps, 3 sets

 

[mrthingyx]

Slowly easing back into some harder rehab...

BACK SQUAT: 40kg for 10 reps, 60kg for 10, 70kg for 10 reps for 3 sets
RDL: 70kg for 12 reps for 2 sets
FLAT BENCH: 60kg for 6 reps, 60kg for 8 reps, 60kg for 10 reps
CABLE ROW: 20kg for 14 reps for 2 sets

Back felt a bit loose on the first sets of 70kg squats (I slacked off my form, so not surprising) but I am pain-free, which is a good sign!

 

[mrthingyx]

Good to see you back. Might start a new log for myself too, finally back to the gym.

Definitely! How is your cycling going?

 

[mrthingyx]

Not been the greatest of years, think I will start that log and not mess up yours

Same here (as you can probably see)!

It is a marathon, not a sprint... I keep having to remind myself of that!

 

[mrthingyx]

More marathon-ing.

BACK SQUAT: 70kg for 10 reps, 75kg for 10 reps for 4 sets
RDL: 75kg for 10 reps for 3 sets
OHP: 40kg for 10 reps for 3 sets
CHINUP: BW for 8 reps for 2 sets, then 7 reps