Building a stronger me

Alf Veedersane

Trap bar deadlift on arms day?

chriity139

Alf Veedersane wrote: »

Trap bar deadlift on arms day?

To pre exhaust myself for arms. Needed to challenege myself a bit

Alf Veedersane

Been working on dem hips?

chriity139

Alf Veedersane wrote: »

Been working on dem hips?

Yeah a bit and foam rolling my itb as well

Alf Veedersane

chriity139 wrote: »

Yeah a bit and foam rolling my itb as well

Get a ball involved and work on your hips 'n' glutes too.

chriity139

Getting looked at tomorrow night by my mate who does deep tissue massages. Hopefully get to the bottom of my knee.

Was out with my aunt today getting a deep tissue massage on my tricep which I hurt last week shoulder pressing (**** heavy shoulder pressing, want to keep injuries to a minimum), a lot of tension have been relieved. Will be back with her next Sunday. Had a lot of tension built up in my traps too which is now gone.

Bring on a tension free body

Alf Veedersane

If you're training a lot - and you are - then you should have a deep tissue massage every 8 weeks or so.

siochain

second that. Your hauling a lot of big numbers regularly and hitting great PB's invest in the deep tissue and rolling time and body will repay ya.

Great stuff the last few weeks fella.

chriity139

Was strongly thinking about getting a deep tissue massage every 4 weeks or so. One of the lads in the gym gets them every 4 weeks and has worked wonders on him.

Time to start helping my body relieve stress instead of just building it up.

Alf Veedersane

Yeah, it would definitely help. I've always had tight hips and when I got them seen to, it made a massive difference. I really noticed it in squats.

But aside from that, if I hadn't I was putting my knees and lower back at risk of injury from having to take more of the load from hips that weren't functioning properly.

Your body will thank you for it in any case.

chriity139

Week 3 day 1 Chest

What a disaster of a chest session. Have had a throat infection all day which has taking a lot of my energy but I said **** it I'll go to the gym. My 5x5 bench was suppose to be 107.5kg but struggled to get 3 reps. Thought it was due to the way I was feeling. Wasn't until I finished 8x3 that I realised I had 112.5kg on the bar. Wasn't suppose to be attempting this weight for another 2-3 weeks minimum. Onto the workout.

20mins stairs

Bench All paused
1x20 @ 20kg
2x12 @ 60kg
2x10 @ 80kg
1x5 @ 100kg
8x3 @ 112.5kg (pb)
2x8 @ 100kg

Incline Bench
1x15 @ 40kg
3x12 @ 70kg

Decline Bench
2x12 @ 60kg (402 tempo)
3x8 @ 90kg

Feel ****, will probably take a day off tomorrow to eat and let my body fight off this throat infection.

Alf Veedersane

chriity139 wrote: »

Feel ****, will probably take a day off tomorrow to eat and let my body fight off this throat infection.

A whole day?

Wow, it must be bad

chriity139

Alf Veedersane wrote: »

A whole day?

Wow, it must be bad

a touch of the man flu :eek: haha

chriity139

Week 3 day 2 Recovery and hamstrings

60mins of les mills bodybalance.

Double leg hamstring curl
1x12 @ 20kg
1x12 @ 27kg
1x12 @ 34kg
1x12 @ 41kg
1x12 @ 48kg
1x12 @ 55kg
1x8 @ 62kg
Worked my way back down to 20kg with the same reps

Stiff leg db deadlifts
1x12 @ 12.5kg
1x12 @ 15kg
1x12 @ 20kg
1x12 @ 27.5kg
4x12 @ 20kg

Glute ham raise
4x12

During bodybalance I found massive tightness in my hips, so I am going to start to increase my hip flexibility. I will be doing this class 3 times a week to help get my flexibility back all over and try to speed up the recovery process of my injuries

chriity139

Week 3 day 3 Shoulders

Rear delt cable fly
6x12 @ 9kg

Rear delt Db fly
4x12 @ 15kg

Db lateral raise
4x12 @ 7.5kg

bb upright row
4x10 @ 35kg

Db forward raise
4x12 @ 5kg

Rear delt raise
4x12 @ 5kg

Gailleo row
5x12 @ 100kg

Bb shrugs
5x20 @ 60kg

Standing glute abd+ adduction
5x12 @ 150kg

Still not able to press with my shoulder. Hopefully getting it sorted the weekend by my aunt. She did a great job on it last weekend.

chriity139

Week 3 Day 4 Deadlifts + glutes

60 mins Bodybalance

Deadlifts
3x12 @ 70kg
2x12 @ 90kg
1x12 @ 110kg
1x8 @ 130kg
1x6 @ 140kg
1x6 @ 150kg
1x6 @ 160kg
1x10 @ 110kg

Standing Hip adduction
1x12 @ 90kg
1x12 @ 110kg
1x12 @ 130kg
1x12 @ 135kg
1x12 @ 140kg
1x12 @ 145kg

chriity139

Week 3 Day 5 Legs + Hips

Foam rolled and stretched

Squats
10x20 @ 60kg (pb)

Double leg curl
5x12 @ 48kg
1x8 @ 55kg

Db stiff leg dl
5x12 @ 20kg

Standing Hip abduction
1x12 @ 110kg
1x12 @ 115kg
1x12 @ 120kg
1x12 @ 130kg
1x12 @ 140kg
1x12 @ 150kg
1x12 @ 160kg
1x12 @ 170kg
1x12 @ 180kg

Single leg hamstring curl
3x12 @ 25kg

leg press
1x20 @ 100kg
1x20 @ 140kg
1x20 @ 180kg
1x20 @ 220kg
1x20 @ 180kg
1x20 @ 140kg
1x20 @ 100kg

Single leg leg press
3x20 @ 60kg

Stairs for 10mins

Today I decided to test my knee out with squats. Pain is practically gone, only got a slight twinge towards the very end. Looks like the long rest, body balance, strengthening my hamstrings and hips are all playing their part in repairing my knee. Got no pain at all doing the leg press which I was delighted about. Wont try squatting now for another 2 weeks or so and test it again. I won't be moving up in weight again until this pain is gone. Don't want to get knocked back to the very start again if a heavy weight inflames it again.
My shoulder has really come on a lot. I wasn't able to hold the bar across my back last week with a very bad pain, today I hardly noticed it. I will continue to rest it for another week or 2 before I get back shoulder pressing again.

chriity139

Week 4 Day 1 Chest

Stairs 16mins

Bench
2x20 @ 20kg
2x12 @ 60kg
2x10 @ 80kg
2x5 @ 100kg
2x5 @ 107.5kg
3x4 @ 107.5kg (couldn't get the 5th rep on these 3 sets)
1x1 @ 120kg
failed 125kg

Incline
3x20 @ 50kg
3x12 @ 60kg
2x failure @ 60kg
2x failure @ 50kg

Decline
5x12 @ 60kg

Wonder why my strength has gone down compared to a few weeks ago. Must weigh myself to see what I am. That might be the reason. Good session tonight all the same going by the way my chest is feeling

Alf Veedersane

chriity139 wrote: »

Wonder why my strength has gone down compared to a few weeks ago. Must weigh myself to see what I am. That might be the reason.

Could just be one of those days and your last chest session last week you had a throat infection. It's nothing to worry about, I'd have said.

chriity139

Week 4 Day 2 Shoulders

Rear delt cable fly
5x12 @ 9kg

Standing rear felt crossover
5x12 @ 18kg

Gailleo rear delt pull
5x12 @ 100kg

Bent over rear flys
5x15 @ 15kg

Laterial raises
5x12 @ 7.5kg

Bb upright row
5x8 @ 45kg

Forward raise
5x12 @ 5kg

Shrugs
5x20 @ 60kg

Between the neck lat pulls
5x12 @ 48kg

Still can't do any sort of pressing with my shoulder so I am focusing on high reps. Shoulders get a major pump from this workout

chriity139

Week 4 day 3 Arms

Bodybalance 60mins (flexibility is coming along)

Tricep straight bar pushdowns
alot

Dual rope tricep pulldowns
Lots

Db extensions
5x12 @ 12.5kg

Bb bicep curl
6x21 @ 25kg

chriity139

Morning explosive bench

Wide grip
8x3 @ 70kg

Narrow grip
8x3 @ 80kg

chriity139

Week 4 Day 4 Legs

Hack Squat
1x20 @ 20kg
1x20 @ 60kg
1x20 @ 80kg
1x20 @ 100kg
1x20 @ 120kg

Leg press
1x20 @ 110kg
1x20 @ 150kg
1x20 @ 190kg
1x20 @ 230kg
1x20 @ 270kg

single leg press
3x20 @ 60kg

Double leg curls lying down + Db stiff leg deads
1x12 @ 27kg + 1x12 @ 20kg db's
1x12 @ 34kg + 1x12 @ 20kg db's
1x12 @ 41kg + 1x12 @ 20kg db's
1x12 @ 48kg + 1x12 @ 20kg db's
1x12 @ 55kg + 1x12 @ 20kg db's
1x10 @ 61kg + 1x12 @ 20kg db's
1x12 @ 48kg + 1x12 @ 20kg db's

Double leg curls seated
1x20 @ 50kg
1x20 @ 70kg
2x20 @ 90kg

Not a single twinge or pain was felt in my knee during the entire session. I am over the moon about that. I will resist from doing squats for a few more weeks to ensure I heal 100%

RidleyRider

If you can put that amount of volume on yourself, I'd say you're okay to squat.

chriity139

RidleyRider wrote: »

If you can put that amount of volume on yourself, I'd say you're okay to squat.

Im not sure as last week I tried leg extensions and it hurt straight away so this week I thought I would be ok with them. 1st rep and I felt pressure in my knee. I will probably wait until that pressure is gone on leg extensions before I squat again.

Alf Veedersane

chriity139 wrote: »

Im not sure as last week I tried leg extensions and it hurt straight away so this week I thought I would be ok with them. 1st rep and I felt pressure in my knee. I will probably wait until that pressure is gone on leg extensions before I squat again.

Where in your knee did it hurt?


Any slight twinges in the knee for the other exercises?

chriity139

No twinge in the knee at all from other exercises.

Wasnt so much as hurt this week it was more pressure than anything while last week it was sore doing an extension. Think its just below the knee joint where i get the pressure.

Alf Veedersane

chriity139 wrote: »

No twinge in the knee at all from other exercises.

Wasnt so much as hurt this week it was more pressure than anything while last week it was sore doing an extension. Think its just below the knee joint where i get the pressure.

The leg extensions put a lot of pressure on the knee joint because the point of resistance is at the ankles and a bit of a distance from the knee. It means there's constant tension on the acl as well. It might just be putting a strain on other ligaments like the patellar ligament and that's what's causing the pain. Maybe give the leg extensions a miss for a week and start back at some light squatting. You should be fine on squats and leg press.

chriity139

Alf Veedersane wrote: »

The leg extensions put a lot of pressure on the knee joint because the point of resistance is at the ankles and a bit of a distance from the knee. It means there's constant tension on the acl as well. It might just be putting a strain on other ligaments like the patellar ligament and that's what's causing the pain. Maybe give the leg extensions a miss for a week and start back at some light squatting. You should be fine on squats and leg press.

Thats my plan to test my knee out doing light squats next week see how I go or even the week after. Just trying to get my legs and joints use to the volume again. I dont feel any pressure what so ever on my right knee doing leg extensions.

chriity139

Week 4 Day 5 Back

Bodybalance 60mins

Dual axal pull down
1x20 @ 30kg
1x15 @ 50kg
1x12 @ 60kg
1x12 @ 70kg
1x12 @ 80kg
1x12 @ 90kg

Latt pulldown + dual lat rope pull
1x12 @ 48kg + 1x15 @ 20kg
1x12 @ 55kg + 1x12 @ 20kg
1x12 @ 65kg + 1x12 @ 20kg
3x12 @ 55kg + 3x12 @ 20kg

Yates Bb row
1x12 @ 20kg
1x12 @ 40kg
1x12 @ 50kg
1x12 @ 60kg
2x12 @ 70kg

Close grip cable row
1x15 @ 45kg
1x15 @ 54kg
1x15 @ 63kg
1x15 @ 72kg

Medium grip cable row
1x15 @ 45kg
1x15 @ 54kg
1x15 @ 63kg
1x15 @ 72kg

Wide grip cable row
1x15 @ 45kg
1x15 @ 54kg
1x15 @ 63kg
1x15 @ 72kg

Legs are ridiculously sore today, can hardly walk. Foam rolled them after body balance. Seemed fine now the pain is back. Dam leg day.