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It Has Been Too Long!

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  • 05-09-2011 10:13pm
    #1
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭


    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    50KG 5 x 3

    Bench
    10KG x 5
    30KG x 5
    40KG x 5
    50KG 5 x 3

    Deadlifts
    20KG x 5
    40KG x 5
    60KG x 5
    80KG x 5
    100KG x 5


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    #2
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    52.5KG 5 x 3

    Shrugs
    10KG x 5
    20KG x 5
    30KG x 5
    40KG x 5
    50KG 5 x 3

    Power Cleans
    10KG x 3
    20KG x 3
    30KG x 3
    40KG x 3
    50KG 3 x 3


  • Options
    #3
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    55KG 5 x 3

    Bench
    10KG x 5
    30KG x 5
    40KG x 5
    52.5KG 5 x 3

    Deadlifts
    10KG x 5
    30KG x 5
    70KG x 5
    90KG x 5
    102.5Kg x 5


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    #4
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    57.5KG 5 x 3

    Shrugs
    10KG x 5
    20KG x 5
    30KG x 5
    40KG x 5
    52.5KG 5 x 3

    Power Cleans
    10KG x 3
    20KG x 3
    30KG x 3
    40KG x 3
    52.5KG 3 x 5


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    #5
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    50KG x 5
    60KG 5 x 3

    Bench
    10KG x 5
    30KG x 5
    40KG x 5
    55KG 5 x 3

    Deadlifts
    10KG x 5
    30KG x 5
    70KG x 5
    105Kg x 5


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    #6
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    It's my sixth day without tobacco so I thought I'd give my new lungs a test run while walking the dogs at the beach :pac:

    Five minute warm up jog
    50 metre sprint x 10
    Five minute cool down jog


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    #7
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    50KG x 5
    62.5KG 5 x 3

    Shrugs
    10KG x 5
    20KG x 5
    30KG x 5
    40KG x 5
    55KG 5 x 3

    Power Cleans
    10KG x 5
    20KG x 5
    30KG x 5
    40KG x 5
    55KG 3 x 5


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    #8
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,510 Mod ✭✭✭✭BossArky


    Welcome back!


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    #9
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    50KG x 5
    65KG 5 x 3

    Bench
    10KG x 5
    30KG x 5
    40KG x 5
    57.5KG 5 x 3

    Deadlifts
    10KG x 5
    30KG x 5
    70KG x 5
    107.5Kg x 5

    Now I'm gonna go and steal gymfreak's and Hanley's mobility exercises!
    BossArky wrote: »
    Welcome back!

    Cheers Boss! You're lifting some great weight in your log :pac:


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    #10
    Cravez
    Registered Users Posts: 3,031 ✭✭✭Cravez


    Were you injured Funkz or was it a break from training type of thing? Welcome back though, I know the feeling all too well of getting back into it recently :D


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    #11
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    I was injured in the most beautifully, poetic way possible...

    Shoulder pressing fifteen fucking kilograms, yes fifteen.

    I was home for the Christmas holidays, so I was training in the attic. The ceiling wasn't high enough for my extended arms and the barbell. So the barbell hit the ceiling, I bent my knees stupidly and as that happened I pulled my shoulders back while pushing the barbell up. I felt a pain between my scapula and my spine, it was actually worse than any pain I've ever felt, including before and after having my appendix removed.

    I took a short period off from lifting weights but never went to a physio (dumb, dumb). After a while it got to the stage where I just couldn't lift, so then I went to a chiropractor, who made it a lot worse. That put me off getting it looked at for some time. Eventually one night when the pain was fairly bad I went to VHI and got a letter to get an MRI. The next day I went for the MRI and they scanned my shoulder, not where the pain actually was even though I explained the pain thoroughly to everyone I spoke to.

    A year and a bit later I went to a physio (while the pain was very slight and rare) and he said something along the lines that I need to start exercising again. I didn't take his advice straight away even though I believe he was right. I read a while ago about rolling a tennis ball on sore spots, I tried it and it's been amazing so here I am, lifting at long last.

    Cheers for asking Cravez, I'll be keeping an eye on your log! I had one on Team Test at one stage too I think but I probably updated it four or five times :pac:

    The best lifts I had before a two year break were:
    Bench 92.5 x 3
    Squat 90KG x 20 :pac:
    Deadlift 150KG x 1
    Shoulder Press 57.5KG x 1

    I won't be doing any exercises that involve having my arms above my head for a few months/years/ever...
    They scare the hell out of me :pac:


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    #12
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Earlier today I went through the 'easy' group of MM:
    http://www.scribd.com/doc/40389973/Magnificent-Mobility-E-manual

    I done a few extras too, and a lot of stretching.

    Squats
    10KG x 5
    30KG x 5
    40KG x 5
    50KG x 5
    67.5KG 5 x 3
    Deepest squats of my life :pac:

    Shrugs
    10KG x 5
    20KG x 5
    30KG x 5
    40KG x 5
    57.5KG 5 x 3

    Power Cleans
    10KG x 5
    20KG x 5
    30KG 3 x 5
    I had to cop on and reset the weight as I simply was not doing powercleans, I was moving the weight into military press position like an idiot. I can see the weight going up though easily with proper form for a while. I don't like the bar hitting my clavicles one bit though (hopefully better form will fix this), might do these with a scarf on...


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    #13
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    25 minutes walking
    5 minute warm up jog
    50 metre sprint x 10
    25 minutes walking


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    #14
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Squats
    10KG 5 x 3
    30KG x 5
    40KG x 5
    50KG x 5
    70KG 5 x 3

    Bench
    10KG x 5
    30KG x 5
    40KG x 5
    50KG x 5
    60KG 5 x 3

    Deadlifts
    30KG x 5
    50KG x 5
    70KG x 5
    110KG x 5

    Burpees
    10 x 3


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    #15
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Just back from the doctor, she thinks I've sprained my lower back.

    On Friday the left side of my lower back was slightly sore on the deadlifts for 30KG, 50KG, the first two reps of 70KG and then completely grand on 110KG. And it felt grand for the rest of the day. Strange. Went out that night, drank, danced and didn't feel any pain. Felt a bit stiff on Saturday after sleeping on my friends couch the night before. Then I went to the cinema on Sunday and pain set in, it was really painful trying to sit in the cinema seat. Last night and today the pain has been pretty bad.

    If I try to touch my toes, I can get my hands to just about the top of my knees, normally there's no bother touching my toes.

    So it's Difene, Solpadeine and rest for the next seven days, and then rest for 3 - 7 days afterwards. I'm not going to take any risks so hopefully I'll be back soon.

    /sad face

    FML.


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    #16
    Cravez
    Registered Users Posts: 3,031 ✭✭✭Cravez


    Ah **** sorry to hear that man. Definitely don't take any risks for the moment anyway. A week of rest is worth it considering if somthing ****s you up even more and you're out for months (plus it's logical at this stage :P). Do Ice/Heat Treatment as well!


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    #17
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Since the day after last posting I've made a few dietary changes and lost a lot of water weight. 98.4KG to 93KG, looks like I can hold a lot of water, I haven't been hungry once. It's been high fat and high protein with the exception of two meals and then one day, today (I'm tipsy!).

    Stretches and mobility
    Prisoner Squats 10 x 5
    Push ups 10 x 5
    Burpees 10 x 3
    Fronts Squats 20KG 10 x 3
    Prisoner Squats 10 x 5
    Stretches and mobility

    This destroyed me, it was before breakfast!

    Michael Cravez wrote: »
    Ah **** sorry to hear that man. Definitely don't take any risks for the moment anyway. A week of rest is worth it considering if somthing ****s you up even more and you're out for months (plus it's logical at this stage :P). Do Ice/Heat Treatment as well!

    Cheers for the advice man! Might be seeing ya tonight by the way if you're heading out with SUN!

    I'm going to stay away from the weights till Monday week :pac:


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    #18
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    Stretches and Mobility
    Prisoner Squats 10 x 4
    Burpees x 10
    For six rounds. Bodyweight exercises once again destroyed me
    Stretches and Mobility

    I went horse riding on Saturday, spent the past few days walking like John Wayne.


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    #19
    FunkZ
    Closed Accounts Posts: 4,179 ✭✭✭FunkZ


    My muscles are absolutely agonising from yesterday :rolleyes:

    Stretches and Mobility
    2.4KM run in about 13 minutes
    Stretches and Mobility

    Once again I ran barefoot (well two pairs of socks), this time on grass. I'm tempted to throw my Gel Kyano 16's in the bin!

    My body could have handled a much longer run but my lungs said no, five weeks off the cigarettes today.


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