Road to recovery

[N19h7m4r3]

Spent far too long in the gym today, don't even know how I managed that

At any rate back and shoulders for today.
Some increases in weight again, and maxed out the cable machine.
Going to have to start putting dumbells on the plates next week.

Gym back and shoulders*
Crosstrainer 10 mins
Random hill setting
Base resistance 8

Chin ups
Bw x5

Standing dumbbell shoulder press
6.8kg x10 15lbs
11.27kg x5
14kg x3
16kg x2
18kg x2
20kg x12 5 sets

Lat pull down*
Wide grip
90kg (200lbs)x5
110kg (240lbs) x10 4 sets
100kg x10*

Cable rows, from lower cable fly machine with handles
50kg x12 5 sets
Dropset
35kg x10

Side later raises
11.27kg (25lbs) *x10 2 sets
9kg (20lbs) x10 3 sets

Dips Narrow grip
BW x 5
+15kg x2
+20kg x10 5 sets

Tricep cable Rope push downs
30kg x10 5 sets
20kg x20


Farmers walk
30kg thick handle
26 lengths of gym
1sets of 6
2 sets of 4
25kg*
3*sets of 4

Barbell plate shrugs
25kg x12 3 sets

Seated leg raises
Bw*
+5lbs/2.27kg x12 5 sets

Leg press toe presses
90kg x20 3 sets


Stretches + foam rolling

 

[N19h7m4r3]

Interesting day, managed to increase weight on the chest press but last were still sore from Friday and did limit me.

At least I finally managed full sets with the farmer's walk at 30kg. No higher dumbbells so will probably have to add extra sets in it later on.

Should be better off next week anyway.

Gym chest
Crosstrainer 10 mins
Random hill setting
Base resistance 9

Lats still sore from Friday :/

Chest press
(seat height 2nd notch)
70kg x10
90kg x5
110kg x1
130kg x1
140kg x10 2*sets
135kg x10 2 sets (+5kg add on plate)
135kg x7 fail
130kg x5
70kg x10

Chest cable flys
Handles from ground
7.5kg x10 1 sets
10kg x10 4 sets

Handles from top
10kg x10 5 sets

Barbell bicep curls
5foot Olympic bar 12kg

Wide grip
27kg x10 5 sets

Narrow grip
27kg x8 5 sets

Farmers walk
30kg thick handle
26 lengths of gym
1 sets of 6
5 sets of 4

Seated leg raises
+5lbs / 2.26kg
X 12 5 sets*


Stretches

My diet over the weekend wasn't great at all, especially on Sunday where I ended up snacking instead of having a few decent meals. Seems it ended up setting me back today when I was supposed to increase again.

 

[N19h7m4r3]

This humidity is not nice in the slightest, especially when I have cardio

Gym cardio
Cross trainer*
15mins
Random interval setting
base Resistence 9

Treadmil
5 minutes
Incline 9.5 speed 6
5 minutes
Incline 9.5 speed 4.5

Crosstrainer
15 mins
Random interval setting
base Resistence 9

Treadmil
5 minutes
Incline 9.5 speed 6
5 minutes
Incline 9.5 speed 4.5


Cool down
Treadmill 5 mins
Incline 5.5 speed 4

Stretches

 

[N19h7m4r3]

Going well enough, finally managed to get some proper sets on the leg extension since increasing all the volume so much.

In need of a good dinner now

Legs

10 mins crosstrainer
Random hill setting
Resistance 9

Leg press plate loaded
70kg x10
90kg x10
120kg x3
130kg x2
150kg x12 5 sets
Drop sets
100kg x20
80kg x20

Seated hamstring curler
73kg x5
100kg x5
120kg x12 5 sets

Leg extensions
73kg x5
100kg x5
120kg x12 3 sets

Leg press/ calve toe presses
100kg x20 5 sets

Directly after toe presses
Leg press
100kg x20


Stretches

 

[N19h7m4r3]

Went rather well tonight, the increase on shoulder presses was rather tough and I'm happy with the sets I managed

Gym back and shoulders*
Crosstrainer 10 mins
Random hill setting
Base resistance 9

Chin ups
Bw x5

Standing dumbbell shoulder press
6.8kg x10 15lbs
11.27kg x5
14kg x3
16kg x2
18kg x2
22.5kg x12 4 sets
20kg x12

Lat pull down*
Wide grip
90kg (200lbs)x5
110kg (240lbs) x10 5 sets

Cable rows, from lower cable fly machine with handles
59kg x12 5*sets + 2 10lbs dumbbells
35kg x10

Side later raises
11.27kg (25lbs) *x10 3 sets
9kg (20lbs) x10 2 sets

Dips Narrow grip
BW x 5
+25kg x2
+25kg x10 5 sets

Tricep cable Rope push downs
35kg x10 5 sets
25kg x20


Farmers walk
30kg thick handle
26 lengths of gym
1 sets of 6
3 sets of 4
25kg*
2 sets of 4

Barbell plate shrugs
25kg x12 3 sets

Seated leg raises
Bw*
+5lbs/2.27kg x12 5 sets

Leg press toe presses
100kg x20 3 sets


Stretches + foam rolling

 

[N19h7m4r3]

Completely wrecked tonight.

Training went well, and I want an early'ish night.

Gym chest
Crosstrainer 10 mins
Random hill setting
Base resistance 10


Chest press
(seat height 2nd notch)
70kg x10
90kg x5
110kg x2
125kg x1
140kg x10 5 sets
70kg x10

Chest cable flys
Handles from ground
10kg x10 5 sets

Handles from top
10kg x10 5 sets

Barbell bicep curls
5foot Olympic bar 12kg

Wide grip
27kg x10 5 sets

Narrow grip
27kg x8 5 sets

Farmers walk
30kg thick handle
26 lengths of gym
1 sets of 6
5 sets of 4

Seated leg raises
+5lbs / 2.26kg
X 12 5 sets*


Stretches

Glad I finally got five full sets on the chest press. I'm sure I'll be feelin that in the next few days though

 

[N19h7m4r3]

Whoop! Finished all the exercises within 1 hour and 45 mins. 45mins faster than my average. Legs are in bits though. ^_^

Gym legs
10 mins crosstrainer*
Random hill setting
Resistance 10

Leg press plate loaded
70kg x5
90kg x10
100kg x5
120kg x3
140kg x2
160kg x12 5 sets
Drop sets
110kg x20*
90kg x20

Seated hamstring curler
130kg x12 5 sets (280lbs)

Leg extensions
130kg x12 5 sets*(280lbs)

Leg press/ calve toe presses
110kg x20 5 sets

Directly after toe presses
Leg press*
110kg x20*

Stretches

Very happy with myself.

To think my surgeon and doctors said I'd only be doing light "toning" weights from now on and never go over 10kg.

 

[N19h7m4r3]

Today was a mess, was about 8 chaps in there with backwards baseball caps standing around taking up space with dumbells everywhere on the ground.

Two hours in and I barely managed to get half my stuff done.
My back felt uncomfortable and a little too tense.


Back and shoulders

Crosstrainer 10 mins
Random hill setting
Base resistance 10

Chin ups
Bw x5

Standing dumbbell shoulder press
6.8kg x10 15lbs
11.27kg x5
14kg x3
16kg x2
18kg x2
22.5kg x12 4 sets
22.5kg x9 FAIL!!
20kg x5

Lat pull down*
Wide grip
90kg (200lbs)x5
120kg (260lbs) x10 4 sets
110kg x10*

Cable rows, from lower cable fly machine with handles
64kg x12 5 sets + 2 15lbs dumbbells
Dropset
40kg x10

Side later raises
11.27kg (25lbs) *x10 4 sets
9kg (20lbs) x10 1 sets

Dips Narrow grip
BW x 5
+25kg x10 5*sets

Tricep cable Rope push downs
40kg x5
37.5kg x10 3 sets
30kg x10 2 sets
20kg x20


Stretches + foam rolling

Will be taking all of next week off for recovery. Will only be going in for cardio on Tuesday and Thursday.

It'll also give me some extra time to study before my exam.

 

[N19h7m4r3]

A nice and relaxed cardio day. I managed to beat the rain to the gym as well.

Quite happy about that as shorts and a tshirt would have been pointless in the rain.

Gym cardio
Cross trainer*
15mins
Random interval setting
base Resistence 10

Treadmil
5 minutes
Incline 10 speed 6
5 minutes
Incline 10 speed 4.5

Crosstrainer
15 mins
Random interval setting
base Resistence 10

Treadmil
5 minutes
Incline 10 speed 6
5 minutes
Incline 10 speed 4.5


Cool down
Treadmill 5 mins
Incline 5.5 speed 4

Stretches

 

[N19h7m4r3]

Another wet and boring day

Also noticed there's some pressure in my chest, especially where (on the right side) the 2nd costal cartilage and sternal angle meets my sternum and it was a little pronounced. I felt a big POP as I was stretching and doing a few push ups and the pressure was gone.

Not the first that has happned, feels so odd but that pop feels like a knuckle being cracked and feels amazing after.

Gym cardio
Cross trainer*
15mins
Random interval setting
base Resistence 10

Treadmil
5 minutes
Incline 10 speed 6
5 minutes
Incline 10 speed 4.5

Crosstrainer
15 mins
Random interval setting
base Resistence 10

Treadmil
5 minutes
Incline 10 speed 6
5 minutes
Incline 10 speed 4.5


Cool down
Treadmill 5 mins
Incline 5.5 speed 4

Stretches

 

[N19h7m4r3]

A week off with did my back good but I regressed a little on the chest training.
That should be back on track next week, still have plenty of study to do this week and that's a priority.

Still it didnt go too badly today. Got it done at least, and no pressure or discomfort in my lower back.
My right spinal erector was just a little more tense than the left.

Gym chest
Crosstrainer 10 mins
Random hill setting
Base resistance 11


Chest press
(seat height 2nd notch)
70kg x10
90kg x5
110kg x2
125kg x2
145kg x10 3 sets
135kg x10*
135kg x5
130kg x9 FAIL*
80kg x10

Chest cable flys
Handles from ground
10kg x10 4 sets
10kg x5 FAIL
7.5kg x5

Handles from top
10kg x10 5 sets

Barbell bicep curls
5foot Olympic bar 12kg

Wide grip
27kg x10 5 sets

Narrow grip
27kg x8 5 sets

Farmers walk
30kg thick handle
26 lengths of gym
1 sets of 6
5 sets of 4

Seated leg raises
+10lbs / 4.5kg
X 12 5 sets*


Stretches

 

[N19h7m4r3]

I want the chest press from your gym, not doubting your strength as I have seen yourvpre injury numbers but that machine would boost anyone's ego

Glad to see you recovering well fella

It really is an amazing machine, all the machines max out at 400LBS which is amazing. They also have some add-on plates.

Actually amazed how tough they are, I was red in the face trying for that 4th set on the chest press. Starting with the handles right next to your chest is tough trying to push it forward to the starting position. Three tries and I jsut couldn't get it to the start position again.

The handles also start out wide and come closer together when pushed forward.

 

[N19h7m4r3]

Hammer (chest) press? Thing about them is you can handle hell of a lot more on than you can a free olympic bar. I'm quite weak on chest at the moment due to inconsistent training because of injury but can easily shift 80-90kg a side on them. Nice and safe to use though. Good for burning out and variation.

Machines are always easier, I know that alright. It's great for getting back into training though.

It's not a Hammer plate loaded one, it's a stack press with cable resistence. I'll have no choice but to shift back into bench presses when I get back to college as the chest press there is a measily 170lbs, the same for the leg press

 

[N19h7m4r3]

Yeah! I was down 20k going from a heavy smith bench press to a free bar. Bit of an eye opener. Good luck with your training.

It also does depend on the smith's machine, those with different angles also change how you would act on a normal press along with affecting the weight you'd be able to lift.

I tend to avoid them, my current gym has one with it, it has a downward angle on the bar's travel path and I don't like it very much.
Useless for leg work, not that I'd risk it with my back on that thing

EDIT: I want to be able to chest press that whole 400lbs stack before I get back to Uni.
I've until the start of September to get it done.
5 reps at it will suffice for me.

 

[N19h7m4r3]

Today's cardio, went well enough.

Gym cardio
Cross trainer*
15mins
Random interval setting
base Resistence 11

Treadmil
5 minutes
Incline 11 speed 6
5 minutes
Incline 11 speed 4.5

Crosstrainer
15 mins
Random interval setting
base Resistence 11

Treadmil
5 minutes
Incline 11 speed 6
5 minutes
Incline 11 speed 4.5


Cool down
Treadmill 5 mins
Incline 6 speed 4

Stretches

 

[N19h7m4r3]

Poor legs are in bits today. I forgot that on leg days it's a bad idea to take pre-training supps.
Quads just didn't want to move by the time I got to leg extensions.

The week off followed increased weight also packed a punch. It'll be fine next week though

Gym legs
5 mins crosstrainer*
Random hill setting
Resistance 11

Leg press plate loaded
70kg x5
90kg x10
110kg x5
130kg x3
150kg x2
170kg x12 5 sets
Drop sets
110kg x20*
90kg x20

Seated hamstring curler
130kg x12 5 sets (280lbs) 14

Leg extensions
130kg x1 (280lbs) FAIL

Leg press/ calve toe presses
120kg x20 5 sets

Directly after toe presses
Leg press*
120kg x20*


Stretches*

Squeezing out those last reps on the left press before I was done felt like torture. I predict severe doms and jelly legs for the next few days.

 

[N19h7m4r3]

The doms from Monday and Wednesday nearly crippled me today.
Everything was so tough and had to drop a few exercises.

Ended up spending an hour just stretching and foam rolling was agony on my legs haha.

Gym back and shoulders*
Crosstrainer 10 mins
Random hill setting
Base resistance 11

Chin ups
Bw x5

Standing dumbbell shoulder press
6.8kg x10 15lbs
11.27kg x5 25lbs
14kg x3
16kg x2
18kg x2
22.5kg x12 5 sets

Lat pull down*
Wide grip
120kg (260lbs) x10 5 sets

Cable rows, from lower cable fly machine with handles
69kg x12 1 sets + 2 20lbs dumbbells
64kg x12 3 sets + 2 15lbs dumbbells
50kg x12

Side later raises
11.27kg (25lbs) *x10 2 sets
9kg (20lbs) x10 3 sets

Dips Narrow grip
BW x 5
+25kg x10 5 sets

Tricep cable Rope push downs
30kg x10 5 sets

Seated leg raises
Bw*
+10lbs/4.5kg x12 3 sets


Stretches + foam rolling

On anoter note, I sat and Passed my Six Sigma Certification exam today

Now onto my next course.

 

[N19h7m4r3]

Gym chest
Crosstrainer 10 mins
Random hill setting
Base resistance 12


Chest press
(seat height 2nd notch)
70kg x10
90kg x5
110kg x2
130kg x2
145kg x10 4 sets
130kg x10*
80kg x10

Chest cable flys
Handles from ground
12.5kg x10 1 sets
10kg x10 4 sets

Handles from top
12.5kg x10 2 sets
10kg x10 2 sets

Barbell bicep curls
5foot Olympic bar 12kg

Wide grip
29.5kg x10 5 sets

Narrow grip
29.5kg x5 5 sets

Forearms curls per arm
25lbs x12 5 sets

Seated leg raises
+10lbs / 4.5kg
X 12 5 sets*


Stretches

 

[N19h7m4r3]

Gym cardio
Cross trainer*
15mins
Random interval setting
base Resistence 12

Treadmil
5 minutes
Incline 12 speed 6
5 minutes
Incline 12 speed 4.5

Crosstrainer
15 mins
Random interval setting
base Resistence 12

Treadmil
5 minutes
Incline 12 speed 6
5 minutes
Incline 12 speed 4.5


Cool down
Treadmill 5 mins
Incline 5.5 speed 4

Stretches

 

[N19h7m4r3]

Another leg day and it seems I've reached the point where the leg press is applying quite a bit of pressure on my lumbar. Seems I have to start taking it even easier with increases in weight. Although I've been adding so little each week already

Gym legs
5 mins crosstrainer*
Random hill setting
Resistance 12

Leg press plate loaded
70kg x5
90kg x10
110kg x5
130kg x3
150kg x2
170kg x2
180kg x12 5 sets
Drop sets
110kg x20*
90kg x20

Seated hamstring curler
136kg x12 5 sets (300lbs)

Leg press/ calve toe presses
130kg x20 5 sets

Directly after toe presses
Leg press*
130kg x20*


Stretches*+ foam rolling