Wednesday
I was having a 'good back day' so...
CG Bench
to 120kg x paused and 2 x 1 reps at 140kg
LPD (hard machine)
highish reps to stack x 10 reps
Mid-iso-row
as above highish reps start to 50-kilos a side x 12 reps
Back stretches
However Thursday and Friday we're 'damned awful back days'. Back to the docs and a TON of paracetamol to go with the other drugs and an X-Ray at Mountain Ash Hospital (seen right away).
Friday, 15 July 2016
Wednesday, 13 July 2016
Tuesday 12th July 2016
Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 14kg 4 x 3 reps
R/H: 16kg x 2, then 3 x 3reps
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 14kg 4 x 3 reps
R/H: 16kg x 2, then 3 x 3reps
Tuesday, 12 July 2016
Friday thru Monday 11th July 2016
Friday
V/Gripper work
Monday
A day to question my sanity. Even though I'd had an ok walk above Aberdare on Sunday, walking seeming to help my rather more than foolish gung-ho and 'lets see what I can do' attitude (normally useful) was a BIG mistake. The previous three days had seen me still in pain with my hip on sleeping and waking but less so by the evening. Putting 370-kilos and having half an eye on using the Power Squat machine for 4-6 reps (a PB for the reps at that weight I think) was out and out foolishness. First I just went down and stayed there and secondly NOTHING is giving me any relief at all - all day. So worse than back to square one. Of course, all the while bitching, I did the other shit too.
V/Gripper work
Monday
A day to question my sanity. Even though I'd had an ok walk above Aberdare on Sunday, walking seeming to help my rather more than foolish gung-ho and 'lets see what I can do' attitude (normally useful) was a BIG mistake. The previous three days had seen me still in pain with my hip on sleeping and waking but less so by the evening. Putting 370-kilos and having half an eye on using the Power Squat machine for 4-6 reps (a PB for the reps at that weight I think) was out and out foolishness. First I just went down and stayed there and secondly NOTHING is giving me any relief at all - all day. So worse than back to square one. Of course, all the while bitching, I did the other shit too.
Wednesday, 6 July 2016
Wednesday 6th July 2016
Wednesday
Physio exercises last night and again at 5am. Back stretches again after the gym
Seated Press
to 95-kilos x 6 reps
Hammer DB Curls
to 55-kilos x 6 reps
TPD (hard machine)
to 13p x 8 reps
Physio exercises last night and again at 5am. Back stretches again after the gym
Seated Press
to 95-kilos x 6 reps
Hammer DB Curls
to 55-kilos x 6 reps
TPD (hard machine)
to 13p x 8 reps
Tuesday, 5 July 2016
Tuesday 5th July 2016
Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13.75kg 4 x 3 reps
R/H: 16kg x 4 x 3reps
I also saw a physio this morning and did those exercises in the evening (and at 5am Wednesday morning). They made me sweat more than my usual workouts lol
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13.75kg 4 x 3 reps
R/H: 16kg x 4 x 3reps
I also saw a physio this morning and did those exercises in the evening (and at 5am Wednesday morning). They made me sweat more than my usual workouts lol
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