Road to recovery

Great day surprisingly.

Did my cardio and spent nearly an hour just on stretching and mobility.
No monies with a resistance band included and my chest feels great. Pity my mobility and flexibilty is still shot since my surgery. :mad:

Gym cardio
Cross trainer
30mins
Random interval setting
base Resistance 14

Treadmil
5 minutes
Incline 15 speed 6
5 minutes
Incline 15 speed 4.5
5 minutes
Incline 15 speed 6
5 minutes
Incline 15 speed 4.5


Cool down
Treadmill 5 mins
Incline 7 speed 4
5 mins
incline 0 speed 4

Stretches + foamrolling
Click to expand...
 
Last edited:
Went for a light day on the legs and added in some lunges as well.
Went well and spent nearly an hour on mobility and stretching.

I like that they have some red bands in the gym, works great. I need to get some bands.

Gym light legs
10 mins crosstrainer*
Random hill setting
Resistance 14

Leg press plate loaded
70kg x10
90kg x10
110kg x5
130kg x5
150kg x15*3 sets
110kg x20*
100kg x20

Seated hamstring curler
100kg x12 5 sets (220lbs)*

Leg extensions
100kg x12 5 sets (220lbs)

Lunges 16kg dumbbells
X10 per leg 3 sets*

Leg press/ calve toe presses
130kg x20 5 sets


Stretches*+ foam rolling
Click to expand...
 
Cardio was terrible today, no energy and I'm extremely hungry today. Going to feast tonight!

Gym cardio
Cross trainer
30mins
Random interval setting
base Resistance 14

Treadmil
5 minutes
Incline 15 speed 6
5 minutes
Incline 15 speed 4.5
5 minutes
Incline 15 speed 6
5 minutes
Incline 15 speed 4.5


Cool down
Treadmill 5 mins
Incline 7 speed 4
5 mins
incline 0 speed 4

Stretches + foamrolling
Click to expand...
 
Had a great day training. My first moderately heavy day since that little bit of pain and pop in my sternum.
Only felt a little bit of pressure on it but other that than no problems.

Gym back and shoulders*
Crosstrainer 10 mins
Random hill setting
Base resistance 14

Pull ups
Bw x5

Standing dumbbell shoulder press
6.8kg x10 15lbs
11.27kg x5 25lbs
14kg x3
16kg x2
18kg x2
20kg x12 5 sets

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

Cable rows, from lower cable fly machine with handles

50kg+2 20lbs dumbbells
68kg x10 2 sets*
50kg+2 15lbs dumbbells
63.6kg x10 3 sets

Pull ups wide grip
BW x5 3 sets

Side later raises
6.8kg (15lbs) *x10 5 sets

Tricep cable Rope push downs
25kg x15 5 sets

Pallof press
7.5kg x10 3 sets per side


Stretches + foam rolling
Click to expand...
 
Back is a little iffy today and it still doesn't like bench pressing too much.
The leg raises gave a pinch so stopped those immediately.

I'll slowly work on the bench, hopefully my back will slowly get use to it. Can't even try decline bench and normal flat really hurts still. Incline it is anyway.

Gym Light Chest
Crosstrainer 10 mins
Random hill setting
Base resistance 14


Smith bench press
Incline wide grip
Bar x10
40kg x10
50kg x5
60kg x3
75kg x12 2*sets
70kg x12 1 set
70kg x5 3 set

Pull ups
X5

Chest cable flys
Handles from ground
12.5kg x10 2 sets
10kg x10 3 sets

Handles from top
12.5kg x10 2 sets
10kg x10 3 sets

Barbell bicep curls
5foot Olympic bar 12kg

Increased Wide grip
+fat gripz
27kg x10 3 sets
Without fat gripz
27kg x10 2 sets

Reverse barbell curls
22kg x8 5 sets

Rope cable pull downs
25kg x15 3 sets
20kg x15 2 sets

Superset

Seated leg raises
+15lbs / 6.8kg
X 12 2 sets*
12lbs x12 1 sets

Jack knives*
X15 3 sets

Stretches
Click to expand...
 
Legs today and stretched my chest out as much as possible. Feels a lot better.

Gym light legs
10 mins crosstrainer*
Random hill setting
Resistance 14

Bench press
Bar x10
30kg x10
40kg x10
50kg x10
60kg x10

Leg press plate loaded
70kg x10
90kg x10
110kg x5
130kg x5
150kg x15 3 sets
110kg x20*
100kg x20

Lunges 16kg dumbbells
X10 per leg 4 sets

Seated hamstring curler
100kg x12 5 sets (220lbs)*

Leg extensions
100kg x12 5 sets (220lbs)

Leg press/ calve toe presses
130kg x20 5 sets


Stretches + foam rolling

Bench press for stretching
Flat and incline
Bar x10
40kg x10*
Click to expand...
 
Great day and my chest didn't give any problems at all!

Gym back and shoulders*
Crosstrainer 10 mins
Random hill setting
Base resistance 14

Standing dumbbell shoulder press
6.8kg x10 15lbs
11.27kg x5 25lbs
14kg x3
16kg x2
18kg x2
20kg x2*
22.5kg x12 5 sets

Pull ups wide grip
Bw x5

Cable rows, from lower cable fly machine with handles

50kg+2 20lbs dumbbells
68kg x10 5 sets

Pull ups wide grip
BW x5 3*sets

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

Side later raises
9kg (20lbs) x10 3 sets
6.8kg (15lbs) *x10 2 sets

Superset
Tricep cable Rope push downs
25kg x15 5 sets

Reverse barbell curls
22kg x6 5*sets

Seated leg raises
12lbs x12 5 sets


Stretches + foam rolling
Click to expand...
 
Chest is feeling good. Slight bit of pressure but to be expected from the work done. My back is slowly getting use to bench pressing again. Although no real weighted leg raises as it doesn't like doing both.

Once I'm at college I'll be swapping them out for hanging knee and leg raises which are much easier on my lumbar.

Gym Chest
Crosstrainer 10 mins
Random hill setting
Base resistance 14

Pull ups
X5

Smith bench press
Incline wide grip
Bar x10
40kg x10
50kg x5
60kg x3
75kg x12 3*sets
75kg x6 4 set

Chest cable flys
Handles from ground
12.5kg x10 2 sets
10kg x10 3 sets

Handles from top
12.5kg x10 2 sets
10kg x10 3 sets

Barbell bicep curls
5foot Olympic bar 12kg

Increased Wide grip
27kg x10 5*sets

Reverse barbell curls
24.5kg x8 5 sets

Rope cable pull downs
25kg x15 5*sets

Superset

Seated leg raises
+15lbs / 6.8kg
X 12 1 sets*

Jack knives*
X15 5 sets

Stretches + foam rolling
Click to expand...
 
Finally back to college and just used the gym.
All the machines feel different and the lat pull down and cable rows from it are much harder than my previous gym's.

Sadly the cable machine has far more pulleys and doing tricep push downs on it was a breeze. I had to more than double the previous weight just to make me have to work hard at it.

My biggest annoyance is the fact that there aren't really any incremental weights once you go over 20kg. It's 20, 25, 30 and so on to 60kg

Not having anything like 22.5 and 27.5 is going to make it awfully hard for shoulder work.

They have 3 bench presses now, I best get at that and work on my chest.
After using and chest press for months my stabilisers are useless.
Even with 30kg for stretching my chest it was annoying to balance.

I also had some proper pullup bars, and yup, they're extremely tough haha.

Gym back and shoulders*
Crosstrainer 10 mins
Random hill setting
Max resistance 15 incline 10

Standing dumbbell shoulder press
7kg x10*
11kg x5*
14kg x3
16kg x2
18kg x2
20kg x5
25kg x12 2 sets
25kg x10
20kg x12 2 sets

Cable rows, from lat pull down*

68kg x10 3 sets (150lbs)
63.5kg x10 1 set (140lbs)
58.9kg x10 1 set (130lbs)

Pull ups wide grip
BW x5 4 sets
Slow negatives x5*

Lat pull down
45kg x10 1 set (100lbs)
54.4kg x10 2 sets (120lbs)
49.8kg x10 1 set (110lbs)
45kg x10 1 set (100lbs)

Side later raises
9kg x10 2 sets
7kg x10 3 sets

Superset
Tricep cable *push downs
40kg x15*
60kg x15 4*sets

Reverse barbell curls
20kg x8 5 sets

Super set
Hanging leg raises
BW x10 3 sets

Back extensions*
BW x12 3 sets


Stretches + foam rolling
Click to expand...
 
My way for making an incline bench. They someone never got the bar that attachting at the bottom there. So I just stacked some plates there.

440c7b97.jpg


Here's the cable machine they have

08331af0.jpg


Should be nice for flyes, although it feels too easy. had to check with the trainers there to confirm it's 100% in Kilograms.
 
Delvis said:
Hmm, they had one of those things in DW when I was there, weird things, never did use it
Click to expand...

It's handy for flyes and all sorts of things, but the extra pulleys really make it easier.

It's certainly not as nice as th previous one. Although being able to adjust the handles width and height can help a lot.
 
Absolutely brilliant day. My first time using a proper bench press since my injury. It's very easy, although it did make my back feel a little uncomfortable.
That was easily relieved with stretches and foam rolling though.

Took it nice and easy on it and it wasn't hard at all after my long break from it.
I should slowly be improving on it weekly hopefully.

The flys on that new machine are very nice as it isolates the pecs well. It's just a tad too easy with those extra pulleys on it. Easily fixed by increasing the weight.

Still annoyed at the lack of incremental weights, even the fixed barbells don't have them. All jumps of 5 kg which makes slow steady weekly increases tough.

Gym Chest
Crosstrainer 10 mins
Random hill setting
Base resistance 8 incline 10


Bnch press
wide grip
Bar x10
40kg x10
50kg x5
60kg x3
60kg x12 5 sets

Chest cable flys
Handles from ground
20kg x12 3 sets
20kg x10 2 sets

Handles from top
20kg x10 2 sets
17.5kg x10 3 sets

Barbell bicep curls

Increased Wide grip
30kg x10 3 sets
25kg x10 2 sets

Reverse barbell curls
25kg x8 1 sets
20kg x8 4 sets

Cable push downs
60kg x15 3 sets
55kg x15 1 set
50kg x15 1 set

Superset

Leg raises
X 10 3 sets*

Back extensions
X10 3 sets

Jack knives*
X15 3 sets



Stretches + foam rolling
Click to expand...
 
After a break from legs it's been tough. Lunges are still as tough as I remember.

Was still a good day.

Gym *legs
5 mins crosstrainer*
Random hill setting
Resistance 8 incline 10

Lunges 16kg dumbbells
X10 per leg 5 sets

Standing glute/hamstring machine*
60kg x10 5 sets per leg

Leg extensions
170lbs x10 5 sets

Leg press*
170lbs x15 3 sets

Leg press/ calve toe presses
170lbs*x20 3 sets


Stretches + foam rolling
Click to expand...
 
I certainly feel like I have, back in my final year of college and it's been non-stop work.

I haven't made amazing progress sadly, with legs I can't go heavier on the machines because they max out at 170lbs, and with the standing shoulder presses my back just can't get use to 30KG dumbbells when doing standing presses.

At least with the bench I'm currently at 80KG for 10 reps and 5 sets.

I'm at 70KG BW at the moment and mostly just focussing on getting some exercise in with my work load.

Some of my stats go up and down a lot for weight, since if I pinch a muscle in my back I can't really do anything until it has settled which means I lose progress again.

The December break was a mess as I had nothing to really do except some BW exerises around the house and everything has suffered because of it all. Especially my pull ups.

I'm still going as much as I can though, although getting back to where I was pre-injury is a real challenge.
 
Thanks mate. I'll post an update of what I've done lately, but its nothing special and in most cases I'm weaker now than I was in September.

A mixture of my physical problem and mostly just college work load and stress just means that I don't have the energy I use to for training. I still try and get at least three days a week in, but its getting hard to take off 2 hours a day for training when I should be in the library or lab.
 
Yes, Very good to hear you haven't given in ;) Almost all the hard work that's gone into getting strong and looking good has pretty much been undone though :( So It's almost like starting fresh again.

I never did have that MRI you and others suggested, Turns out I have just been irritating my sciatic nerve, Not exactly sure how or why but I've been pretty much free of pain and discomfort for about 3 months now due to some time healing up and the stretches and exercises the physio showed me, I finally picked up a barbell on Monday for a play around!

Think I might add my totals to the power lifting thread 20/20/20 ha ha!
 
Good to hear it wasn't something very serious. Interesting that you somehow ere irritating your sciatic nerve. The last time I "irritated" mine I ended up back in hospital for scans and tests.

Here's my what my current training looks like. Just Monday and Today's, I'll put Friday's up after that's done.

Gym Chest
Crosstrainer 5 mins
Random hill setting
Base resistance 10 incline 10


Bnch press
wide grip
Bar x10
40kg x10
60kg x5
70kg x3
75kg x2
80kg x10 4 sets
80kg x8
80kg x2

Wide grip pull ups
BW x10
Swivel x6
Chin ups x5

Chest cable flys
Handles from ground
22.5kg x10 3 sets
20kg x10 2 sets

Handles from top
22.5kg x10 3 sets
20kg x10 2 sets

Barbell bicep curls

Wide grip
25kg x10 5 sets

Reverse barbell curls
20kg x10 5 sets

Dips
+10kg X10 3 sets
BW x10 2 sets

Superset

Leg raises
bw X 10 3 sets

Back extensions
+10kg x10 3 sets

Oblique crunches
BW X10 3 sets


Stretches + foam rolling
Click to expand...

Gym legs
5 mins crosstrainer
Resistance 9 incline 10

Leg press
170lbs x20 5 sets

Standing glute/hamstring machine
77.5kg x10 3 sets per leg

Hip adductors
80lbs x10 5 sets

Hip abductors
90lbs x10 5 sets

Leg extensions
170lbs x10 5 sets

Lying down hamstring curls
80lbs x10 5 sets

Leg press/ calve toe presses
170lbs x20 3 sets

Pull ups
BW x5 3 sets


Stretches + foam rolling
Click to expand...

Not great at all, but once I get back to over 100kg on the bench I'll be okay with it.
 
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