Returning from injury

brianthebard

lol excellent.

brianthebard

today;

incline press; 40-60x5, 65x3,2. 55x6, 50x6 or 8. ?

Yates row; 60x8, 80x8, (straps) 100x8,(pb), 110x5(pb), 80x15,2.

rear delt flye; 4'sx12, 6'sx10,10.

rgsp; worked up to 50x7.

decent session, possible pb on the incline, not sure. wanted the 100kg row for a while so happy with that, form was a bit off on 110 but got it done.

brianthebard

today;
speed deads; 60x3, 70x3, 80x3x5.

squats; 60x5, 80x5, 100x5, 120x5, 100x8x2.

seated gm's; 60x10, 70x10.

pulldown abs

seated single leg curls; 15x10, 35x10x2.

Probably could have done with some lunges, I dunno.

brianthebard

today;
bench; 30x10x2, 50x10x2, 6+4.

machine rows; 60x10, 80x10x2.

key press; 16's 10, 24'sx5,4, 20'sx7.

pinwheels; 20x10x3.

Gym was busy today, much busier than I remember it this time last year, maybe its cause everyone's unemployed. Machine row and key press were not my first choices for today but had to do something since equipment was being used. Tried the key press for something different, prefer the reverse grip press.

brianthebard

today;

deads; 60x3, 80x3, 100x3, 120x2, 140x2, 160x1, 175xf, 160xf, 140x4, (str) 140x4, 140x3(fail 4th).

kroc rows w/straps: 38x10x2.

crap day, got caught in a thunder storm on the way to the gym. Got 175 to my knees and then it wouldn't budge. Tried hitching but since I've never hitched before that didn't work well. First time failing at my knees though I think. Did the rows and left cause it was already after 3 and I'd done nothing for the day. Also to make things worse I seem to have hurt a muscle in my neck somehow.

brianthebard

MEUB

incline bench; 30x5x2, 40, 50, 55x5, 60x2, 67.5x3 (fail 4th).
55x6, 50x7.

bor; 60x10, (str) 80x10x3.

rgsp; 20, 30, 35x8, 40x6, 50x4,1, 40x10.

curls; 5ft bar +10x10, +20x10x2.

rdf; 4'sx10, 6's10x2.

pb on incline, not so bad. Felt a bit sick before the top set but that passed and was a decent session overall. need to change lift next week, possibly floor press if I can get it set up right, Jayoo gave me a tip to use the preacher bench.
Also I need to get up earlier.

brianthebard

RELB

squats; 60x10, 80x5, 90x5, 110x8x2.

front squat partials; 60x5, 90x5.

pull thrus; 36x8, 41x8.

pulldown abs.

leg press.

squats were ok, shifted forward a bit perhaps but not too bad. Would like to get to 120 for sets and then move to lunges for a few weeks. Trying out front squat partials as a new ME lift, wasn't too gone on them, but perhaps box front squats or paused would be better.

brianthebard

REUB

bench; 40x5x2, 50,60x5, 65x5x4.

bor; 60x8, 80x8, 90x6, 70x8.

shrugs; 110x20x2.

tate press; 12'sx8x3.

lat raises

preacher curls.

got a serious forearm pump from the tate press/raise combo, dunno what that was about.

JJayoo

you take care of your house mate yet? shovel deadlifts come to mind

brianthebard

Lol I've no idea what you mean about the deads, took care of the houseperson though, sort of.

brianthebard

today;

melb.

front squats; 60x5, 80x3, 90x3, 100,110,115x1 (pb). 100x2, 80x5,2,(paused, atg).

gm's 60x10x3. various stances.

leg curls; 45xsets, slow neg.

calves.

pb yay. gm's were decent today, back was pumped but not sore.

brianthebard

today, meub;

high incline bench; 20x10x2, 30x8, 40x5, 50x5, 55x3x2. 40x8x2.

yates row; 70x8, 90x8x2. (straps).

rgsp; 20,30,40,50x8,40x10.

j pulldowns

rev preacher curls.
drag curls.
calves.

decent enough session. don't think I was doing the j pulldowns right but anyways.

brianthebard

RELB

squats; 60, 80, 90, 100, 120x2 115x4(ripped shorts), 115x1(total short destruction, changed shorts) 115x3.

gm's; 65x8x3.

calves.

seated leg curls; 45,55,65.

pulldown abs.

****ty session,120 was soooo slow so went back to 115, shorts ripped at the end of the first set and completely destroyed when I went for another set. Luckily I had worn shorts into the gym so went down and changed but heard another ripping sound on the next set so didn't bother going further cause squats felt like crap anyways. Going to swap for lunges for the next few weeks I think. gm's were ok though at least.

brianthebard

today;

lat pulldown, 50x10,60x10,70x8.

bench; 30x10x2, 50x5, 60x5, 67.5x5,4,5,5.

yates rows; 60,70x10 (str) 80,90x10, 95x8.

tate press; 16x8, 14x8x2.

pinwheels; 20x10x3.
ss w/ rear delt flyes; 6x10x3.

brianthebard

today, MELB:

front squats; 60,70,80x3, 90x2, 100, 110x1, 120xf, 120x1(pb). Do you know what I am saying?

gm's 70x8x3.

calves

seated leg curls, worked up to 75x8 w/slow negative.

front squat turned into a bit of a front gm but still counts I guess. Happy enough with it going to leave them alone for a few weeks now. gm is working for me at least, feels good. Elbows are sore but otherwise training is going well, wish I could afford sleeves. Will splurge on training stuff when I get some cash in a few months.

brianthebard

today's session;

high incline; 20, 30x8, 40x5, 52.5x3, 57.5x3, 60x4, 42.5x12,9.

bor; 60x15, (str) 70x12,10.

rgsp; up to 50x6.

curls; 10sx12x3.

ytwl's.

lat pulldown. 50x12x3, poss.4?

calves.

Good session, added weight to the top set and added reps and weight to the back off sets. Really like incline pressing, hopefully it translates to a better flat bench long term. thinking reverse grip pin press as my next ME lift. had intended to get 50 reps with the pulldown, but after curls and rows wasn't happening. back wheel has a flat, little stone stuck in it, raging. Think the tyres might have a years anti puncture guarantee but not sure, plus I bought it online so it probably involves sending it back to them or some bull****. Had to walk with the bike to the gym.

brianthebard

today, REUB;

bench; worked up to 70x5x4.

tate press; 16'sx10,8,8.

Yates rows; 60,80,90,80x10,80x8.

shrugs; 110x10x2.

pinwheels; 22'sx10x3.
ss w/ db pc's 6'sx10x3.


Decent session, bench doesn't look like much but if I can keep adding weight in another two sessions I'll be pressing for 20 reps what I previously only did for 2 reps a few months ago. Also starting to feel a bit more at home on the bench in general which is nice.

brianthebard

RELB
today;
lunges; 40,50,55x10.

f.squats; 55x5(hands out in front), 70x5,5 (paused).

seated leg curl worked up to 75x10, slow neg, nice burn.

calves.

pulldown abs. 41,46x12.

fairly ****, lunges can be as hard as any 20 rep squat set. I wanted higher reps on the front squat but honestly didn't have it in me at that stage, might be able to gradually work up. lower back was way too pumped for rack pulls after that but that's the breaks, might switch between squat and pull every week for a while.

brianthebard

MEUB

hi incline bench; 20,30,40,50x5, 55,60x2, 65x2,1 (pb?). 45x12,6.

BOR; 60,70,80,90x10.

rgsp;20,30,40,x8, 50x5.

curls; 12'sx12,12,10.

face pulls; 16x12, 21x12.

Magic Eight Ball

brianthebard wrote: »

front squats; 120x1(pb).

Only saw this now.

brianthebard

Cheers was well happy with it, hope its going to have a positive impact on my back squat now!

brianthebard

today, MELB.

back squats; 60,80x5, 100,115,125x3, 135x1,1. 120xf.
60x20.

gm's 75x8x2.

That was it I think, took longer than it looks on paper. Hopefully when I get used to having weight on my back again the numbers will go up, 135 didn't feel hard exactly just weird. 120 I think my knees drifted forward or something, just lost all tension in my legs so dumped it. gm's were difficult after the 20 repper so I dropped a set, think that is plenty of back work when added together.

brianthebard

today, MEUB;

reverse grip pin press; 20,50,60,70,80x6. 90x2. 70x12,8.

Yates row; 50,70,80,90x10, 100x8.

lateral raises; 8'sx10, 10'sx10,12.

rolling db extension; 14'sx10x3.

curls; 14'x10x3.

wrist curls; ez bar x20x2.

face pulls; 18,23x12.
one handed 11x8 (each hand).

decent session. one hand face pulls were nice, will keep that in circulation.

brianthebard

today, RELB;

rack pulls from knee; 60, 80x5, 100,120x3 140,160x3, 180x1.

reverse lunges; 40x8, 50x6,6.

seated leg curls; up to 85x10.

pulldown abs.

decent enough session considering I feel a bit out of puff.

JJayoo

Reverse lunges are pure evil. I have epic DOMS, wanted to foal roll the sh1t out of my back but my foam roller is a lump of muck and after only a few uses has become deformed.

Your right about the deficit deads, really felt my legs work more on these, as oppossed to my normal leg free deads

brianthebard

today, REUB;

bench; 20,40,40,50,60,70,x5, 72.5x5,5,5,3.

yates row; 50,60,70,90,110x10.

btn pp; 20,40,50x5.

tate press; 14's x10x3.

ez curls;

wrist curls, ez+5, 20,15.

110 was seriously dodgy looking.

brianthebard

JJayoo wrote: »

Reverse lunges are pure evil. I have epic DOMS, wanted to foal roll the sh1t out of my back but my foam roller is a lump of muck and after only a few uses has become deformed.

Your right about the deficit deads, really felt my legs work more on these, as oppossed to my normal leg free deads

Just saw this now. I actually quite liked the reverse lunges except my left big toe is sore for some reason which made stepping back a bitch. text me if you want me to show you/give directions to the shop near me that does plumbing supplies, should be able to get some pipe there.
The way you pull atm is nearly all back which isn't necessarily a bad thing since it works for you, so its no wonder that the longer rom attacked your legs. Good stuff! I'm sure it will benefit your dead in time.

JJayoo

should be able to get some pipe there

Oh you dirty dirty boy

brianthebard

thought you'd enjoy that.

brianthebard

MELB;

squat; 60,80,x5, 100x4, 120x3, 130x3, 140x2, 145x1(pb).
70x20.

seated leg curls; up to 85x8.

decent enough, felt crap until 140 and that went easy enough so went up a bit. Possibly had a bit more but since I'm losing weight I thought I'd hold back and hopefully improve on it next week. It was mainly getting comfortable with the weight on my back again that was the problem last week.