AK's Journal

Seems to be getting better now Iain! Range of movement is a lot better once i've been up a while in the mornings, so hopefully the inflammation has passed and i can heat it regularly again.

Quads/Calves

FST-7 Leg Extensions

45kgx10x7 - 30 seconds between sets

FST-7 Leg Press

120kgx10x7 - 30 seconds between sets

FST-7 Leg Extensions

35kgx10x7 - 30 seconds between sets

DB Lunges
15kgx~10 per leg
15kgx~10 per leg
15kgx~10 per leg

Leg Press Calf Raise

160kgx50, 140kgx30, 120kgx30

Seated Calf Raise

40kgx50, 30kgx50

Finished up with some planks and ab work.

Slight change in approach to quad training today - keeping the spinal loading to a minimum for a few weeks to let whatevers straining in my lower back heal up before i ease into stuff again.

If theres a way to describe the above session, drenched in sweat just about covers it. I was dripping from head to toe throughout. Couldn't face 10 second rests for the leg press, so i'll decrease the rest period by 5 seconds per set next week and see where that puts me. Second set of leg extensions i couldn't even feel my quads contracting, filled to the brim with blood

Lunges were absolutely murderous, weight far from impressive but it was more to get the feel of them, my balance was atrocious Was doing something between static and walking lunges - right leg out, lunge, bring left leg in line with right leg, left leg them forward, etc.

Not quite sure how this rates on the intensity scale, it's definately different to doing heavy volume training but we'll have to see what the DOMS say tommorow morning!

leg workout looks familiar but the fst-7 30 secs rest instead of 10 seconds rest on the leg press shows you are a fanny

go put the skirt on and make me some tea

I wanted to make sure my form was spot on and 10 second rests wouldn't allow that? Lunges are truly the work of the ****ing devil though, my glutes are more sore than my quads today!

Back feeling a lot lot better today, still very stiff when i roll out of bed but other than that theres no mobility issues it seems.

less talk of your glutes here boy'o
 
Now you know why i was so grumpy on low carbs and having to lunge around the compact city gym!!!

LOL, i'm having to strengthen them along with my hams to try and improve my posterior chain to see if thats where my back issues lie. Squeezing your buns after every exercise has a certain novelty to it.

I don't blame you with the lunges either, i was doing them yesterday where i could get about 10 lunges in before i turned around and went back - got half way along and some fat bint just gawped at me while i was waiting for her to pass.

Drenched in sweat, half way through doing lunges, i'm sure my face was a picture

Back

Barbell Row

92.5kgx8
90kgx8
80kgx8>60kgx8

Seated Cable Row

77kgx10
70kgx10
63kgx10>49kgx10

Chins

BWx8
BWx7
BWx7

One-Arm Long Bar Row

20kgx10
20kgx10
20kgx10

Facepulls

28kgx15
28kgx12
21kgx15

Good session today, everything in order as it should be. Chins before Seated row this week, hence a bit more of a change in those numbers. Not much else to say

You come in my journo giving it large and I read here you've hurt your back.
 
 
UNRAD!! UNRAD!! UNRAD!! you big soft poof
 

WTF are face pulls?

DBAM


You come in my journo giving it large and I read here you've hurt your back.
 
 
UNRAD!! UNRAD!! UNRAD!! you big soft poof
 

LMFAO, its a state mate, a gust of wind and i'm crocked again, love it

galsh


WTF are face pulls?

http://www.youtube.com/watch?v=Zesagd8OmXQ

Glutes/Hamstrings/Calves

Sumo Deadlifts

90kgx5
95kgx5
95kgx5

Romanian Deadlift

Felt a twinge and a pull in my back warming up for these, so left them out rather than work through it and end up immobilised.

Glute-Ham Raises

BWx15
BWx12
BWx10

Cable Pullthroughs

21kgx12
21kgx12
24.5kgx12

Seated Hamstring Curls

75kgx12
75kgx10

Hyperextensions

BWx12
BWx12
BWx12

Leg Press Calf Raise

210kgx12
210kgx12
210kgx12

Seated Calf Raise

60kgx10
50kgx10
50kgx10

Few changes here and there today. Sumo's were really good, by the last set they were smooth, snappy and everything seems to be coming together from setting the hips nice and low, to driving the knees out and squeezing the glutes through the lockout.

Not too worried about the issue with RDL's, it feels a tad iffy but nowhere near as bad as last weeks episode, hopefully be able to do them next week but not rushing into anything.

Dropped the high rep calf work to once a week now, was intending on doing standing raises instead of leg press raises today as i'm finding it hard to hit the gastroc properly - legs seem to bend slightly on the leg press making it harder.

All in all a pretty good one

LMFAO, its a state mate, a gust of wind and i'm crocked again, love it

 
 
Your only a young bloke though when you get to my age you get use to being injured by the most pathetic things last week I brushed my teeth and shattered my pelvis.
 

 
 
 
 
 

LOL, i can't wait

Chest/Delts

Flat BB Bench

90kgx8
90kgx8
85kgx8

Incline Smith

55kgx8
55kgx8
50kgx8

Superset Dips/Flyes

BWx8/15kgx8
BWx8/15kgx8
BWx8/15kgx7

Seated Smith Press

30kgx8
30kgx8

Single DB Laterals

8kgx10
8kgx10
7kgx10

Seated Alternate DB Curls

17.5kgx10
17.5kgx10

Seated DB Preacher

12.5kgx12
12.5kgx10

Top session compared to last weeks

Switched back to BB benching for my shoulders sake and moved my grip inwards a bit to see how it fared on my chest - originally my index fingers were on the outer rings, today i moved my little fingers onto them. Didn't get as much stretch across the pec as normal, but the contractions felt a lot better and my shoulders far more stable. Happy to go back in on a solid 90 for 2 sets.

Dips/Flyes superset was murder, whilst the shoulder work was OK, nothing heroic but my delts were nuked from the other pressing work!

Nice benching.

I am not sure RDL's are a good idea with your back at the momoment. Try some pullthroughs at begning of session instead, lightish. They'll be a good warm up of sorts getting blood in the back, hams and glutes. They'll also get the glutes firing nicely too.

Good that the sumo is coming along..  get a vid going

Yeah i keep meaning to but i forget to bring my phone into the gym, go onto auto pilot once i get out my car

I think i'm just going to pack in anything thats caused it problems for a while, sumo'ing seems to be OK as the lower back seems pretty static throughout the lift whilst anything that involves flexing at the hip seems to niggle.

Good plan aka 'do no harm'. Personally with your back I'd never advise RDLs. If you have trouble conv deadlifting RDL's are gona be trouble.

Think long term with the back. So the seeds now for years to come.

Quads/Calves

FST-7 Leg Extensions

50kgx10x7 - 30 seconds between sets

FST-7 Leg Press

120kgx10x7 - 10 seconds between sets, happy now IB? ****

FST-7 Leg Extensions

20kgx10x4, 17.5kgx10x3 - 30 seconds between sets (Different machine to the first lot as they felt a bit odd on my knees)

DB Lunges

20kgx8-10 per leg
20kgx8-10 per leg
20kgx8-10 per leg

Standing BB Calf Raise

130kgx12
130kgx12
130kgx12
130kgx12 > Dropset 100kgx12

Seated Calf Raise

40kgx100 - 30 second rests where needed.

Murderous session. Leg extension stuff didn't seem as bad as last week but the leg pressing had me blowing out my ****.

Lunges were far and away the hardest part of the session though, last set was mega wobbly and had to reset myself a few times. Progressed to proper walking ones too, which made it even harder! Unfortunately i had a few clueless ****s get in my way and wonder why i was staring at them a bit like this

All good fun though

Unfortunately i had a few clueless ****s get in my way and wonder why i was staring at them a bit like this

 
Still training in the pirate gear then.... AAAAAAAAAARRRRRRRRGGGGGHHHHHHHHH splice the main brace me hearty
 
And other piratey type things

LOL, i think they were just jealous of the parrot on my shoulder, wankers!