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Starting from scratch again

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24

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    #32
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    GAA match. Twisted knee ligaments, currently icing it, fack it.


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    #33
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Sunday

    RE Upper

    3x10 medball chop
    3x10 medball squat to press
    3x10 scap pushups

    1x15 20kg bench Press
    3x15 60kg

    1x10 20kg Military press
    4x10 40kg

    4x12 60kg Lat pull
    4x12 5kg DB rear delt fly

    4x12 30kg DB Shrug
    4x 10kg EZ bar 21s


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    #34
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Ab circuit

    3x
    30 situps
    20 v-ups
    10 5kg Russian twists
    10 SL glute bridges
    50 lying side bends


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    #35
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    ME Upper

    3x10 medball chop
    3x10 medball squat to press
    3x10 scap pushups

    Bench Press
    1x15 20kg
    1x10 50kg
    1x10 70kg
    1x10 80kg
    1x8 85kg
    1x5 90kg
    1x3 95kg

    2x15 28kg DB Inc Bench Press

    4x12 65kg BB row
    4x12 10kg DB Power cleans

    3x12 35kg DB Shrug
    3x12 17.5kg DB Curl


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    #36
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Pm

    20km cycle - 54min

    Dublin city centre/phoenix park


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    #37
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    ME Lower

    3x10 medball chop
    3x10 medball squat to press
    3x5 medball SLDL

    Deadlift
    1x10 60kg
    1x10 80kg
    1x6 100kg
    1x3 120kg
    1x3 130kg
    1x3 140kg
    1x2 150kg

    3x10 20kg DB Bulgarian Split Squat

    3x12 60kg RDL

    3x15 32.5kg DB Side bend


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    #38
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    RE Upper

    3x10 medball chop
    3x10 medball squat to press
    3x10 scap pushups

    1x15 20kg bench Press
    3x12 70kg

    1x10 20kg Military press
    4x10 42.5kg

    4x10 BW Chinups
    4x12 5kg DB rear delt fly

    3x10 35kg DB Shrug
    3x10 20kg DB Curls


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    #39
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    WS4SB Week 5

    ME Upper

    3x10 band pullaparts
    3x10 medball chop
    3x10 medball squat to press
    3x10 scap pushups

    Bench Press
    1x15 20kg
    1x10 60kg
    1x10 75kg
    1x10 85kg
    1x6 90kg
    1x3 97.5kg

    2x15 28kg DB Inc Bench Press

    4x12 65kg BB row
    4x12 10kg DB Power cleans

    2x12 35kg DB Shrug
    2x12 17.5kg DB Curl


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    #40
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    RE Lower

    3x10 medball chop
    3x10 medball squat to press
    3x5 medball SLDL

    Squat
    1x10 20kg
    3x10 60kg ATG

    3x12 70kg RDL

    3x8 22kg DB Bulgarian Split Squat

    3x15 35kg DB Side bend


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    #41
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    RE Upper

    3x10 band pullaparts
    3x10 scap pushups

    Bench Press
    1x15 20kg
    1x10 50kg
    3x15 70kg

    Military press
    1x10 20kg
    4x8 45kg

    4x10 BW Chinups
    4x10 7.5kg DB rear delt fly

    3x10 80kg BB Shrug
    3x10 20kg DB Curls


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    #42
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    ME Lower

    3x10 medball chop
    3x10 medball squat to press
    3x5 medball SLDL
    Hip flexor stretch

    Deadlift
    1x10 60kg
    1x10 80kg
    1x6 100kg
    1x3 120kg
    1x3 140kg

    3x10 22kg DB Bulgarian Split Squat

    3x10 70kg RDL

    Ab circuit


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    #43
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    WS4SB Week 6

    ME Upper

    3x10 medball chop
    3x10 medball squat to press
    3x10 scap pushups
    3x10 bandpullaparts

    Bench Press
    1x15 20kg
    1x10 50kg
    1x10 70kg
    1x10 80kg
    1x6 90kg
    1x5 100kg PR

    2x12 30kg DB Inc Bench Press

    4x10 70kg BB row
    4x12 10kg DB Power cleans

    3x15 80kg BB Shrug
    3x12 20kg DB Curl


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    #44
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    RE Lower

    3x10 medball chop
    3x10 medball squat to press
    3x5 medball SLDL

    Squat
    1x10 20kg
    3x10 70kg ATG

    3x10 75kg RDL

    3x10 22kg DB Bulgarian Split Squat

    3x15 37.5kg DB Side bend


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    #45
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    4km easy run - 21.00


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    #46
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    RE Upper

    3x10 band pullaparts
    3x10 scap pushups

    Bench Press
    1x15 20kg
    1x10 50kg
    3x12 72.5kg

    Military press
    1x10 20kg
    4x10 45kg

    4x10 BW Chinups
    4x10 7.5kg DB rear delt fly

    3x10 85kg BB Shrug
    3x10 22kg DB Curls


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    #47
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    ME Lower

    3x10 medball chop
    3x10 medball squat to press
    3x5 medball SLDL

    Deadlift
    1x10 60kg
    1x8 80kg
    1x6 100kg
    1x3 120kg
    1x3 140kg
    1x2 150kg
    1x1 160kg

    3x6 25kg DB Bulgarian Split Squat

    3x8 80kg RDL

    Ab Circuit


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    #48
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 med ball chop
    3x10 med ball squat and press
    3x10 scap pushup

    DB Bench
    1x10 25kg
    1x10 30kg
    1x8 34kg
    1x5 36kg
    1x5 38kg
    1x5 40kg PR

    3x
    10 60kg deadlifts
    10 24kg KB swing
    10 burpees

    Time: 4.50


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    #49
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Pm

    Rehab (Physio)

    Have ligament damage in my elbow and possible cartilage damage in my knee from the match on 10 March. Physio will consist of conservative rehab on the knee, if it's not responding then its MRI, surgery etc.

    Rehab for now is pretty similar to what I was doing in January for the ATFL injury. Next appointment in 2 weeks.

    3x10 medball chop
    3x6/6 medball SLDL
    3x5/5 pushup with shoulder touch
    3x10 scap pushups
    3x10 band pullaparts

    Stretch + foam roll.

    A1 3x10 rack deadlift
    A2 3x10 swissball pushup
    A3 3x10 inverted row

    B1 3x6/6 SLDL + row
    B2 3x5/5 pushup and rotate
    B3 3x10 lat pulldown (squat position with band around knees)


    Plan is for 4x Rehab per week with some ME bench and military press added. Will do as many light runs as I can fit in per week also (3-5).


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    #50
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km easy run - 30.30


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    #51
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Rehab

    3x10 medball chop
    3x6/6 medball SLDL
    3x5/5 pushup with shoulder touch
    3x10 scap pushups
    3x10 band pullaparts

    Stretch + foam roll.

    A1 3x10 90kg rack deadlift
    A2 3x10 swissball pushup
    A3 3x10 inverted row

    B1 3x6/6 12.5kg DB SLDL + row
    B2 3x5/5 pushup and rotate
    B3 3x10 50kg lat pulldown (squat position with band around knees)

    3x10 90kg BB Shrug
    3x10 22.5kg DB Curl

    Tabata Row - 995m (dodgy meter??)


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    #52
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km easy run - 33.00

    Avg Pace - 4.42


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    #53
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Bench press 1RM test

    Scap pushups
    Band pulls parts
    Medball chops

    Bench Press
    1x15 20kg
    1x8 50kg
    1x3 70kg
    1x2 80kg
    1x1 90kg
    1x1 100kg
    1x1 110kg
    1x1 112.5kg PR
    3xF 115kg


    115kg was nearly there, got it off the chest all 3 times but couldn't lock it out.

    Weight is 85kg, previous max was 105 at 90kg so happy but expected more based on a reasonably easy 100x5 two weeks ago.


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    #54
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km pace run - 22.15

    Avg Pace - 4.26


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    #55
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Rehab

    3x10 medball chop
    3x6/6 medball SLDL
    3x5/5 pushup with shoulder touch
    3x10 scap pushups
    3x10 band pullaparts

    Stretch + foam roll.

    A1 3x10 100kg rack deadlift
    A2 3x12 swissball pushup
    A3 3x12 inverted row

    B1 3x6/6 15kg DB SLDL + row
    B2 3x5/5 7.5kg DB pushup and rotate
    B3 3x10 50kg lat pulldown (squat position with band around knees)


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    #56
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km easy run - 24.10

    Avg Pace - 4.50


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    #57
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    8km pace run - 35.20

    Avg Pace - 4.24


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    #58
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km easy run - 23.02

    Avg Pace - 4.35


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    #59
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Pm

    Rehab

    3x10 medball chop
    3x6/6 medball SLDL
    3x5/5 pushup with shoulder touch
    3x10 scap pushups
    3x10 band pullaparts

    Stretch + foam roll.

    A1 3x6 110kg rack deadlift
    A2 3x15 swissball pushup
    A3 3x8 BW Pullup
    A4 3x10 medball mountain climbers

    B1 3x6/6 15kg DB SLDL + row
    B2 3x5/5 7.5kg DB pushup and rotate
    B3 3x10 55kg lat pulldown (squat position with band around knees)


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    #60
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km tempo run - 20.04

    Avg Pace - 4.01


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    #61
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Rehab

    3x10 medball chop
    3x6/6 medball SLDL
    3x5/5 pushup with shoulder touch
    3x10 scap pushups
    3x10 band pullaparts

    Stretch + foam roll.

    A1 3x6 110kg rack deadlift
    A2 3x20 swissball pushup
    A3 3x8 BW Pullup
    A4 3x20 medball mountain climbers

    B1 3x6/6 15kg DB SLDL + row
    B2 3x5/5 10kg DB pushup and rotate
    B3 3x10 60kg lat pulldown (squat position with band around knees)

    3x6 100kg BB Shrug
    3x30 situps


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