The BoomBoom Room

bigronnie9

Friday 12/08/2016

A: Squats
6x87.5, 6x87.5, 6x87.5

B: Front Squats
6x60, 6x60, 6x60

C: SLDL
6x60, 6x60, 6x60

Lat Raises
12x5, 12x5, 12x5

E: RDF (seated)
12x5, 12x5, 12x5

F: Circuits


Fell off the wagon then for a week, had weddings/travel with work/birthdays etc

Managed to play 6 a side, tag, 11 a side, and hurt my hamstrings. Think ive pulled something or possibly hurt a nerve in my glute as a result of training/playing with the injured hamstrings, pain from arse to foot when I sit on it for too long!


Monday 22/08/2016

A: Incline Bench
6x57.5, 4x57.5, 4x57.5

B: Incline DB Bench
6x17, 6x17, 6x17

C: Bench
6x55, 6x55, 6x55

DB Bench
6x17, 6x17, 6x17

E: Battle Ropes
tabata
F: Plank
tabata
G: Punching Bag
tabata

Bit the bullet and booked physio for tonight

bigronnie9

Tuesday 23/08/2016

Physio.... Tight back / glutes / hamstrings and not stretching/resting them have led to a sciatic nerve issue....which is horrible when driving the car and my foot goes numb or when sitting in the office and can only sit on one arse cheek

Wednesday 24/08/2016

A: Military Press
5x40, 4x40, 4x40

B: Lat Raises
6x8, 6x8, 6x8

C: Rear Delt Flys
6x8, 6x8, 6x8

Face Pulls
12x60, 12x60, 12x60

E: Plank
tabata

F: Battle Ropes
tabata

Thursday 25/08/2016

A: Incline Bench
12x45, 12x45, 12x45

B1: Chin Ups
x7, x7, x7
B2: Dips
x7, x7, x7

C1:EZ Bar Curls
12x18, 12x18, 10x18
C2: Overhead Cable Extensions
12x30, 12x30, 12x30


Also doing the prescribed stretching / foam rolling....horrible horrible experience, god I hate that foam roller

Alf Veedersane

I went to a physio about 2.5 years ago because of all that tightness. The treatment involved a world of pain as he went after the tight spots. It improved straight away but I went back for a couple more sessions until I was able to control it myself with all of the rolling and prescribed stretching.

Three weeks later was like night and day.

bigronnie9

Alf Veedersane wrote: »

I went to a physio about 2.5 years ago because of all that tightness. The treatment involved a world of pain as he went after the tight spots. It improved straight away but I went back for a couple more sessions until I was able to control it myself with all of the rolling and prescribed stretching.

Three weeks later was like night and day.

Glad to hear that Alf, its bad at the moment!

Physio is torture, went again saturday morning, hamstring tender since. Few more exercises added to the routine... going on holidays this week so thinking ill pack the foam roller/sliotar and just try and do them everyday over.
Have an appointment booked again for the day after I get back, he said it might be pain free at that stage but I said id rather have a session booked anyway.

Friday 26/08/2016

Pull Ups x3: 8 sets
Physio routine

Saturday 27/08/2016
physio

Sunday 27/08/2016
Pull Ups x3: 9 sets

bigronnie9

So....have been foam rolling everyday (horrible experience everytime!) and went to the physio twice since last update. After saturdays session I have to say my leg felt brilliant, back was tender but thats just because he spent a lot of time on it.

Was going to give the gym a skip again for another week or two (I've been doing pull ups/push ups after the foam rolling but nothing else) but physio said he;d like for me to go back to the gym and just keep the weights reasonable.

Monday 19/09/2016

A: Incline Bench Press
6x55, 6x55, 6x55

B: DB Incline Bench
6x17, 6x17, 6x17

C: Bench Press
6x50, 6x50, 5x50

DB Bench
6x17, 6x17, 6x17

E: Jog
20 minutes

Felt good after the gym so said id chance a jog when I got home.....probably a bad idea. Could feel my hamstring/calf coming at me after about 10 minutes but said id finish it out as it was very slow. Hamstring tight again now today even though I gave it a good stretching and rolling last night.

Lesson learned, baby steps

bigronnie9

Tuesday 20/09/2016



A: Deadlift
6x60, 6x60, 6x60, 6x60

B: Bent Over Row
6x50, 6x50, 6x50

C: Pull Ups
9 sets of 4

1 Arm DB Row
10x17, 10x17, 8x17

E1: DB Shrugs
15x17, 15x17
E2: Situps
x15, x15

F: Punching Bag
60 seconds on / 25 seconds off x4

Done some stretching but didnt get a chance to foam roll last night

bigronnie9

Wednesday 21/09/2016

A: Military Press
6x37.5, 6x37.5, 6x37.5

B: Lat Raies
6x5, 6x5, 6x5

C: Rear Delt Flys
6x5, 6x5, 6x5

FacePulls
12x40, 12x40, 12x40

E: Farmers Walks
17kg DBs
60 seconds on/60 seconds off x3

F: Plank
tabata

G: Punching Bag
60 seconds on / 20 seconds off x5

Was caught out for the evening yesterday and was abit late when I got home for foam rolling.....will have to give it a good seeing to tonight

bigronnie9

Thursday 22/09/2016

A: Incline Bench
12x45, 12x45, 10x45

B1: Chin Ups
x7, x7, x7
B2: Dips
x7, x7, x6

C1: EZ Bar Curls
12x18, 11x18, 10x18
C2: Tricep Pushdowns
12x45, 10x45, 8x45

Punching bag
60 seconds on/20 seconds off x5

E: Plank
tabata

Triceps were fried....

bigronnie9

Ok so back on the wagon...kind of. Physio at the weekend said he was happy enough to start back running/soccer/gym etc but ease myself into things.

Still waiting on MRI appointment to get the full all clear

Monday 10/10/2016

A: Incline Bench
6x57.5, 6x57.5, 6x57.5

B: Incline DB Bench
6x17, 6x17, 6x17

C: Bench Press
6x55, 6x55, 6x55

DB Bench
6x17, 6x17, 6x17

E: Ropes
tabata

F: Plank
tabata

Tuesday got caught driving for work, pain flared up again all down the leg and lower back was very stiff Tuesday night, driving seems to be the killer

Wednesday 12/10/2016

A: Deadlift
10x40, 6x60, 6x60, 4x70, 5x80, 5x80, 5x80

B: Bent Over Row
6x52.5, 6x52.5, 6x52.5

C: Pull Ups
10 sets of 4

Lat Pulldowns
8x50, 8x50, 8x50

E1: DB Shrugs
15x17, 15x17
E2: Sit Ups
x15, x15

Gym got one of those "back baller" yolks....like two mini foamrollers that slot into a holder so they dont slip all over the place.

Comes with a 20 minute sequence with it that covered the whole body so gave it a go instead of waiting till I got home (I usually say ill foamroll when i get home but I might not bother)

Not bad, in fairness does make it very easy to get at parts of the back. The last exercise was foam rolling the shins.....good lord that was awful!!

bigronnie9

So have fallen off the wagon with regards to logging, need to get back into it!

Been a mish mash of a month, all over the place with work so cant keep a good gym routine, the odd day here and there I managed. Have been for an MRI and physio a couple of times since last updating.

Have kind of veered towards bodyweight exercises the last week or so since I cant get to the gym, had someone suggest convict conditioning as a handy guide for training when cant get to the gym/staying in hotels etc. I like the idea, but the extremely slow reps do make it more difficult than I expected

Have also managed afew jogs just gradually adding on minutes each time.

So as it stands:

Jogging: up to 32 minutes
Kneeling Push Ups: 3 sets of 30
Shoulderstand Squats: 3 sets of 50
Vertical Pulls: 3 sets of 50 (meant to be 40 but I never checked)
Knee Tucks: a set of 17 and a set of 20 (I think)

Played one game of 6 a side as the physio wanted to see how my back/legs was, wasnt too bad but hamstring/glute still not 100%

bigronnie9

Lots of foam rolling after work
Then punching bag, 60/20 x4
Then:
15 Goblet Squats
15 Kettlebell Swings
5 Push ups

15 rounds
19:08 (I think last time I tried this it took about 23 minutes so happy enough with that)

Quads are in bits today :eek:

bigronnie9

Need to get back on the wagon updating this!

Monday 09/05/2017
A: Squats
100x6, 100x6, 100x6

B: Front Squats
67.5x6, 67.5x6, 67.5x6

C: SLDL
62.5x6, 62.5x6, 62.5x6

Circuits

Tuesday 10/05/2017

A: Incline Bench
62.5x3, 62.5x4, 62.5x3, 60x4

B: Incline DB Bench
18x6, 18x6, 18x6

C: Bench Press
60x4, 60x4, 60x4

DB Bench
18x6, 18x6, 18x6

God I hate benching. can be up some weeks and then next week struggle with reps...

On the plus side my first time ever doing sets of 100 on squats

bigronnie9

Wednesday 11/05/2017

A: Deadlifts
105x6, 105x6, 105x6

B: Bent Over Rows (underhand)
67.5x6, 67.5x6, 67.5x6

C: Pull Ups
x4, x4, then slow negatives x8

Lat Pulldown
50x12, 50x12, 50x12

E: 1 Arm DB Row
18x12, 18x12, 18x12

F1: DB Shrugs
18x16, 18x20
F2: Knee Tucks
x20, x20

Deadlifts felt good and form remaining ood so happy with that. Still an issue with glute/piriformis that is very noticable when deadlifting but not holding me back thankfully.

Grip was absolutley shot by the 2nd second of lat pulldowns and for the DB rows!

bigronnie9

Friday 12/05/2017

A: Military Press
12.5x6, 42.5x6, 42.5x5

B: Lat Raises
6x8, 6x8, 6x8

C: Rear Delt Flys
6x8, 6x8, 6x8

Face Pull
60x12, 60x12, 60x12

E: Farmers Walks
18x 60/60 x 3

F: 6 a side

bigronnie9

Monday 15/05/2017

Circuits / foam rolling / stretching

Tuesday 16/05/2017

A: Squats
92.5kg 5x5

B: Bench Press
50kg 5x5

C: Bent Over Rows
55kg 5x5

Barbell Shrugs
40kg x8
45kg 2x8

E: Skullcrushers
18kg 3x8

F: BB Curls
20kg 3x8

G1: Good Mornings
20kg 2x10
G2: Cable Crunches
55kg 2x10

Thought the squats were never going to end! Need to concentrate more on feeling the arm work in the right areas.
Enjoyable change though

bigronnie9

Thursday 18/05/2017

A: Squats
92.5 x3x5

B: Deadlift
107.5 x1x5

C: Military Press
35 x5x5

Lat Pulldowns
55 x5x5

E: Close Grip Bench
35 x3x8

F1: Incline Curls
6 x3x8

F2: Cable Crunches
55 x3x10

think thats right, dont have it written down with me.

bigronnie9

Friday 19/05/2017
6 a side

Saturday 20/05/2017

A: Squats
92.5 5x5

B: Incline Bench Press
50 x5x5

C: Bent Over Rows
57.5 x5x5

BB Shrugs
50 x3x8 (I think)

E: Skullcrushers
18 x3x8

F: BB Curls
20 x3x8

F1: Good Mornings
20 x2x10
F2: Cable Crunches
60 x3x10

Trying to get form right on everything. Struggled to keep elbows in place on skullcrushers.....and also on curls.

Good mornings are a right b!tch even with no weight on the bar!

bigronnie9

Monday 22/05/2017

A: Squats
95 3x5

B: Deadlift
110 1x5

C: Military Press
37.5 5x5

Lat Pulldowns
60 5x5

E: Close Grip Bench Press
35 3x8

F1: Incline Curls
6 3x8
F2: Cable Crunches
60 3x10

bigronnie9

Tuesday 23/05/2017

Physio...painful

Wednesday 24/05/2017

A: Squats
95 5x5

B: Incline Bench Press
52.5 x5x5

C: Bent Over Rows
60 x5x5

BB Shrugs
55 x3x8

E: Skullcrushers
20 x3x8

F: BB Curls
22.5 x3x8

F1: Good Mornings
22.5 x2x10
F2: Cable Crunches
65 x3x10

Thursday 25/05/2017

Drive up n down to Dublin for work...glute/piriformis in bits

Friday 26/05/2017

6 a side

bigronnie9

Saturday 27/05/2017

A: Squats
95 3x5

B: Deadlift
110 1x5

C: Military Press
40 5x5

D1: Pull Ups x4
D2: Lat Pulldowns
65 4x5

E: Close Grip Bench Press
37.5 3x8

F1: Incline Curls
8 3x8
F2: Cable Crunches
65 3x10


Didnt increase deadlifts as not used to training that early in the day and felt fairly stiff

bigronnie9

Monday 29/05/2017

A: Squats
97.5 5x5

B: Incline Bench Press
55 x5x5

C: Bent Over Rows
62.5 x5x5

BB Shrugs
60 x3x8

E: Skullcrushers
23 x3x8

F: BB Curls
22.5 x3x8

F1: Good Mornings
25 x2x10
F2: Cable Crunches
70 x3x10

Tuesday 30/05/2017

6 a side

bigronnie9

Wednesday 31/05/2017

A: Squats
97.5 3x5

B: Deadlift
112.5 1x5

C: Military Press
42.5 5x5

D1: Pull Ups x5
D2: Lat Pulldowns
65 4x5

E: Close Grip Bench Press
40 3x8

F1: Incline Curls
8 3x8
F2: Cable Crunches
70 3x10

Was starving going to gym for some reason. Military press is such a humbling exercise, struggled here

Squat form wasnt 100%, id say due to previous nights 6 a side game

Still have niggling pain in hamstring/glute when deadlifting, need to spend more time sitting on the sliotar

bigronnie9

Thursday 01/06/2017

5km Jog - 29:46

First jog in afew weeks.....guess squats dont translate well over to running cause I struggled big time and my legs are in bits today!

bigronnie9

Friday 02/06/2017

A: Squats
97.5 5x5

B: Incline Bench Press
57.5 x5x5

C: Bent Over Rows
65 x5x5

BB Shrugs
65 x3x8

E: Skullcrushers
23 x3x8

F: BB Curls
22.5 x3x8


Bailed out at this point because I was nackered and had a bbq to go to!

Sunday 04/06/2017

Jog about 2 and a half km i think, nothing spectacular

bigronnie9

Monday 05/06/2017

A: Squats
100 3x5

B: Deadlift
115 1x5

C: Military Press
42.5 5x5

D1: Pull Ups x5 / Negatives x5
D2: Lat Pulldowns
65 3x5

E: Close Grip Bench Press
42.5 3x8

F1: Incline Curls
8 3x8
F2: Cable Crunches
70 3x10

Upped Squats and Deadlifts, which i was happy enough with on a bank holiday Monday.

Trying to perfect form on cable crunches, think i wasnt bending enough.

Slow to increase curls weight, as I'm not really feeling them properly for all reps

bigronnie9

Tuesday - Physio

Wednesday 07/06/2017

A: Squats
100 3x5

B: Incline Bench Press
60 4x5, 1x4

C: Bent Over Rows
65 5x5

6 a side

Was stuck for time and tender after physio so took it handy before playing ball. Will finish rest of session this evening

bigronnie9

Thursday 08/06/2017

A: BB Shrugs
65 3x8

B: Skullcrushers (with new and improved form)
23 3x8

C: EZ Curls
23 3x8

D1: Good Mornings
25 2x10

D2: Cable Crunches
70 3x10 (with new and improved form)

E: Some negatives on the pull up bar.....deadly

Wishy washy session in fairness but felt good to do something

bigronnie9

Saturday 10/06/2017

A: Squats
100 3x5

B: Deadlift
117.5 1x5

C: Military Press
45 5x5

Pull Ups/Negatives
5, 3/2. 3/2, 2/3, 2/3

E: Close Grip Bench Press
45 3x8

F1: Incline Curls
8 3x8
F2: Cable Crunches
70 3x10

MY god increasing military press is tough going. Must look into those .5kg plates I've heard mentioned on here

bigronnie9

Tuesday 13/06/2017

A: Squats
102.5 5x5

B: Incline Bench
60 3x5, 1x3

C: Bent Over Rows
65 5x5

BB Shrugs
70 3x8

E: Skullcrushers
23 3x8

F: BB Curls
22.5 3x8

G: Good Mornings
27.5 2x10

H: Cable Crunches
70 3x10

Dismal display on the bench, very disheartening. Hadnt eaten much food all day but no excuse, will make sure im well fed for next session and see how it goes. If I still struggle ill look t change something

Wednesday 14/06/2017

6 a side

bigronnie9

Thursday 15/06/2017

A: Squats
102.5 5x5

B: Deadlift
120 1x5

C: Military Press
45 2x5, 1x3

6 a side


Had to bail out early and it was just as well since the overhead press was not going to happen!
Squats also were quite tough but id say more to do with legs being tired after ball the night before.

Will finish this session later, and give the overhead press a fresh go since i was wiped after the deadlifts yesterday (thats my excuse anyway)