PR or ER

justsomebloke

itsallaboutheL wrote: »

Was in the gym by myself and decided to just have some fun....

i realise i'm not going to get stronger till i sort out my back so i might as well enjoy myself!!

This is probably the best decision you have made this year and hopefully it will pay off for you

itsallaboutheL

Joe the Santa wrote: »

This is probably the best decision you have made this year and hopefully it will pay off for you

Cheers man, best decision in the last few months anyway!!

itsallaboutheL

Back Feels Good after the few weeks sitting around eating.... should have the consultant appointment soon.

This Evening

Fannying about as is the norm these days!!

Some Activfation Stuff

Incline DB Bench

22kg 'bells
x20

32kg 'bells
3 x 15

Tate Press
22kg 'bells
5 x 12

Those Standing One Arm DB Flyes i do

12 kg 'bell
3 x 10 each side

Cable Crossover
35kg
x12

45kg
x12

55kg
2 x 12

Pushdowns
40kg
4 x 12-15

*Setted with*

Face Pulls
35kg
4 x 12

Few Curls

No one in the gym, twas great!!

itsallaboutheL

Today

Activation Stuff

Lat Pulldown
45kg x 20
55kg x 15
65kg x 15
75kg x 12
85kg x 8
95kg x 8 (5-3)
85kg x 8

I know my Vertical Pull strength (feck off with the puns) has always been only okay but these were proper tuff... it's quite sickening really

Pendlays
60kg x 10
70kg x 10

80kg 4 x 8

My back is feeling good, did three 80kg power cleans to see how good!!

Single Arm Row
40kg 'bell
2 x 10 each side

Bicep Superset
x 2

cardio,shoot me

itsallaboutheL wrote: »

Today

Vertical Pull strength

sorry, you cant get away with that, ever.... Although this might help you with it

https://www.youtube.com/watch?v=O7xrr8XQ_-Y

itsallaboutheL

Guess who's back, back again
PowerClean's back, tell a friend
Guess who's back, guess who's back,
guess who's back, guess who's back,
guess who's back, guess who's back,
guess who's back...

Today

Activation Stuff

Hang Cleans
40kg x 10
60kg x 5
65kg x 5
70kg x 5

Power Cleans and Push Press
75kg x 5
80kg x 3
85kg x 1
90kg x 1
95kg x 0
95kg x 0

Standing MP
60kg
x8
x8
x6-2

Upright Rows
60kg
3x7

Standing BTN Press
50kg
x10
x10
x8-2

Plate Front Raises
20kg plate
5 x 15

Some Face Pulls on the way out...

Can of apostle brau PWO :P

brianthebard

You're a bit mad doing power cleans with a herniated disc dude....

itsallaboutheL

brianthebard wrote: »

You're a bit mad doing power cleans with a herniated disc dude....

my back feels great at the mo!!

I'm still waiting for the consultant before i do anything else.... but it nearly feels normal!!

brianthebard

Fair enough....maybe its not even herniated or very slightly and the consultant will give you a better assessment than the last one, but I can't help thinking power cleans are a lot of extra stress.

itsallaboutheL

brianthebard wrote: »

Fair enough....maybe its not even herniated or very slightly and the consultant will give you a better assessment than the last one, but I can't help thinking power cleans are a lot of extra stress.

i know what you mean, but as i've been told for the past 3 months while praying for surgery, the best way for a herniation to recover is naturally..... i don't want to jinx it, but it feels close to almost normal... i'll see what the consultant says.

itsallaboutheL

This Evening

vanity session

DB Alternating Curls
10kg 'bells
x 30

16kg 'bells
x20

20kg 'bells
5 x 20

Close Grip EZ Bar Curls setted with REverse Grip Curls
30kg
3 x 12 / 8

DB Shrugs
38kg 'bells
5 x 20

Plate Shrugs
25kg plates
3 x 25 with 2 second holds

Bike
15mins

cardio,shoot me

itsallaboutheL wrote: »

This Evening

vanity session

stolen from Liams log much? :P

itsallaboutheL

cardio,shoot me wrote: »

stolen from Liams log much? :P

?

I think you'll find that's the other way around!! :P

itsallaboutheL

Today

Forgot the feckin activation stuff...

Bench
Bar x 30
60kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10... spotter touch, but to be fair it would have been an entirely futile attempt on her part if something had gone wrong!!:p
90kg x 10
80kg x 10
80kg x 8-2

Tate Press
24kg 'bells
4 x 10 (the extra couple of kg made these poper tuff)

Skulls
30kg
5 x 15

Alt DB Curls
24kg 'bells
3 x 16

Face Pulls
35kg 2 x 15
40kg x 12
37.5kg x 15

cardio,shoot me

comin back strong it seems! any news on when you can squat and deadlift again

itsallaboutheL

cardio,shoot me wrote: »

comin back strong it seems! any news on when you can squat and deadlift again

My GP at home is sorting out the consultant stuff at the mo, i'm thinking bout testing out an auld squat tomorrow though

cardio,shoot me

good news then, btw, was it the attack from the cow that fcked the back?

corkcomp

cardio,shoot me wrote: »

good news then, btw, was it the attack from the cow that fcked the back?

would ya take all that talk about cows off to here:

http://www.boards.ie/vbulletin/showthread.php?t=2055784413 :P:pac:

cardio,shoot me

comin from a cork lad pot callin the kettle black, i wouldnt be surprised if you where a mod of that forum :P

corkcomp

cardio,shoot me wrote: »

comin from a cork lad pot callin the kettle black, i wouldnt be surprised if you where a mod of that forum :P

nahh im not (really) a culchie. well maybe, but i dont do cow conversations. i was going to say i dont do cows but that just sounds so wrong :P

cardio,shoot me

pfft, you bring your name shame, shame!

d-gal

itsallaboutheL wrote: »

my back feels great at the mo!!

I'm still waiting for the consultant before i do anything else.... but it nearly feels normal!!

If it feels good and ready then go for it..you should be experienced enough when to stop and know your limits. 90% of consultants will tell you to take it easy because they want to cover their own ass. If you can do power cleans then you will have no problem with doing some squats..will be one of the main exercises that will make sure a disc injury won't happen to you anytime soon.
Do a lot of plank work as well (really important) and try more and more advanced versions as time goes by...single arms and legs etc.

Good luck with it all

itsallaboutheL

d-gal wrote: »

If it feels good and ready then go for it..you should be experienced enough when to stop and know your limits. 90% of consultants will tell you to take it easy because they want to cover their own ass. If you can do power cleans then you will have no problem with doing some squats..will be one of the main exercises that will make sure a disc injury won't happen to you anytime soon.
Do a lot of plank work as well (really important) and try more and more advanced versions as time goes by...single arms and legs etc.

Good luck with it all

Thanks man,

I'd be fairly certain my lack of ab work had a serious part in me getting injured... i wouldn't give too much credence to my ability to powerclean though, they were fairly handly like....

anyway ya, much more ab work is in order

itsallaboutheL

Today

Should really have eaten more....

One Arm DB Snatches
26kg x5 each side
28kg x5 each side
30kg x5 each side
34kg x5 each side
38kg x 3
40kg x 3

Pendlay Rows
60kg x 10
70kg x 10
80kg 3 x 10

Upright Rows
60kg
3 x 8

Lat Pulldowns
4 x 12

Single Arm DB Rows
40kg 'bell
2 x 10 each side

Seated DB PCs
12kg 'bells
3 x 10

Lat Pulldowns
3 x 20

Found a mental Lat Pulldown machine, there's a load of pneumatic air resistance type machines that no one really uses, weirdest yoke ever, savage pump off it.

itsallaboutheL

Today

Some Activation Stuff

Hang PowerCleans

50kg x 10
60kg x 10
65kg x 5
70kg x 5

Powercleans and Push Press
75kg x 3 ( feckin wrist went abit weird)
80kg x 2 (pulled up here my wrist wasn't right at all)

Standing Military Press
60kg x 11
60kg x 8
60kg x 7
60kg x 6

Upright Rows
60kg
3 x 7

Standing BTN Press
50kg
x12
x10
x8

Plate Front Raises
25kg plate
3 x 15

Meh... feckin wrist was really annoying me!

itsallaboutheL

Bit of a Post Script...

I'm feeling much more comfortable with the MPs again which is nice... i'd be fairly sure i had another couple of reps but kept them in the tank... this is good because it wouldn't be too far off a reps PR level for 60kg... i think i'm gonna stay with 60 till i get 15 and then go back to actually training my shoulder strength properly...

think we might have GVT on the cards for the crack after Parsley bombs at the single lifts:pac::P:P

cardio,shoot me

GVT? you mental bast*rd

itsallaboutheL

cardio,shoot me wrote: »

GVT? you mental bast*rd

done it before a couple of times... think it may even be logged somewhere

cardio,shoot me

theres some lad in my gym doing it atm, looks freakin cool. you doing it for everything? doing it for squats would make me cry

itsallaboutheL

cardio,shoot me wrote: »

theres some lad in my gym doing it atm, looks freakin cool. you doing it for everything? doing it for squats would make me cry

I have done it for squats before, it can be rough enough... the first few weeks are the worst.

It's more of a mental challenge then anything else.

I checked there and the last time i did it, i logged just before and just after doing it!!