Mojo back starting page 9!

yesterday:
chins bwx8x4
db rows 30x9, 8, 8, 8
cg pulldowns 70x10, 9, 8, 7 then drop sets
BB curls 25x10, 9, 8

yesterday:
bench 80x8, 90x6x3 drop set of 60x8
dips bwx10, 5kgx8x3
lat raises 12.5x8x3 plus drop sets
dips bwx9x3
 
okay considering I'm not really eating that much and have zero motivation.  Was wrestling last friday and have been pretty sore since.  Keep thinking I should maybe stop all training for a few months and see if that helps things to heal.

Yesterday:
chins bwx8x4
db rows 30x8x4 plus drop set with 20s
clos grip pull down 70x8x4 plus drop sets down the rack
bb curl 25x10, 9, 8

right, time to start this going again.  A lot has happened since my last entry - I went to see Rachfit who identified areas where things were out of kilter so started the exercises she gave me which gave immediate relief (the tennis/golf ball bum cheek massage especially).  I also came off (gradually) some medication that I'd been on for 13 years, promptly had a mini wobbler and had to be off work for a few weeks while I got 'fixed' - definately about there now.  Carried on treading water with my training and kept appearing on the wrestling shows putting on really poor performances then seeing physios about my back (still have never had an MRI).  Most importantly though on December 20th I BECAME A DAD!!!  The little fella's called Hayden and is great.  On top of that the physio at the back rehab course I was on is sure I have an SI joint issue not a disc, so have changed the rehab exercises and lo and behold my back/sciatica is feeling soo much better!!! so it's looking like he's right and I've been back squatting from last week (with a band round my knees to make everything in my hips work at keeping my knees apart) and am only getting very slight discomfort (and I do mean slight).  Got up to 6 at 120kg yesterday which I'm chuffed with considering I've done nothing proper leg or lower back wise for a year.  I have trashed my left shoulder (deep impingement) and left bicep (tendinopathy) though, but got a doc.s letter for the same physio so he's been able to start seeing me about those problems and it's looking like I may be back to training as normal in a few months (just doing squat, bench and straight arm pull/pushdowns 3 times a week at the minute coz the bicep especially can't really be used at all apart from the rehab exercises).  I've also managed to start going back to wrestling training again and haven't had any unusual discomfort from that either.
Sorry for the long schpiel but I'm starting to feel good again which sounds wierd coz I'm so restricted in what I can train, but having the littlun and seeing a definate light at the end of a 17 month or so tunnel regarding my back is really giving me my mojo back.

ah, time got away from me already!
Friday - had to go to another gym (heriott sodding watt!) coz mine had a sign up saying closed til further notice (now back open 9-6 before the owner finds new premises in a week or 2)
Squats 110kgx6x4 - this was hard going, new gym I think
bench - 105x5x4 plus drop set - was going to be a 5x5 but was really struggling, think it was just the change of environment.
straight arm pulldowns - 4 sets not quite to failure of 10-15 plus a couple of drop sets.
Small lower trap exercises with 2.5kg and chest stretch with 10kg dumbells x5 plus 3 sets of negatives on my left bicep with 10kg dumbell
 
Sunday - wrestling training mix of cardio and some partial squats, press ups, sit ups etc.  Lower abs really hurting, think I might have pulled a muscle a bit.
 
Today
Squat 110x8x3 plus set of 6 then 25 free standing squats.  right quad was getting progressively tighter so cut the last set a bit short.
Banch 105x5x2 then 80x12, 80x10 and drop set of 60x12 - again should've been a 5x5 but my abs are hurting so thought I'd reduce the weight to lesson the strain.
straight arm pulldown - had to reduce the load on this due to ab pain.
rehab exercises.
Sounds like I'm down in the dumps raeding this back, but I'm really not, the ab thing is annoying but I'm enjoying squatting (i always have been a bit odd!) and I can now do comfortable negatives on the left bi with 10s so up to the 12.5s tomorrow, hopefully be able to do some properback stuff next week depending on what the physio says on Friday.

Tuesday:
 
Have definately pulled a quad muscle and a lower ab muscle so was carful when doing cardio, basic bumps and rolls etc.
 
Wednesday:
Good mornings 30kgx12x2, 50kgx7x2
superset with calf raise 120x6x4
bench 80x12, 10, 8 (not much rest from last set) , 10 drop set of 10 reps at 60kg.
superset of T bar twist thingies (can;t remember what they're called) with 10kg on bar x6x4 and straight arm pulldown x12-15x4
Physio exercises - up to negs on 12.kg on bicep so things are definately progressing well.

cardio/wrestling basics (bumps rolss etc) yesterday.  Had to cut it a bit short as I messed up a front bump when practicing drop kicks and rattled me jiblets!!!
Physio has given me more exercises to develop my lower traps to reduce the amount my sholder lifts when raising my arms - things feel like they're making progress - I'm even going to try 15kg negs on my bicep tonight!

Friday:
 
tried squats again:
80kgx15x2, 100kgx8x2 (after usual warm up on bike, light sets and leg curls)
bench and straight arm pullover superset:
80kgx10/20kgx12 x3 (was going to be 4 sets but my cold will not go away and was feeling knacked after squats).
Got a load more physio exercises to do as well and was able to 15kg negs on the bicep so definately happy overall.

cold still lingering on but I'm treating it like the little bitch that it is!
 
wrestling training last night (followed by a rather unhappy littlun who is suffering with the cold a bit aswell).  Training was good fun and am looking forward to more squats today.  Will try for 100x10x4 - we'll see how this goes.

Good session yesterday:
 
Squats: 100x10x4 (last set was actually the best but still not quite right so I'm not pushing things to absolute failure)
Bench 100x6x4 again pretty comfortable
Pullovers 25kgx8x2, then x5x2
then the giant set of shoulder & bicep rehab stuff I have.
 
Cardio / wrestling basics tonight then looking forward to trying some deadlifts tomorrow, think my Wednesdays will be deads, dips and pullovers for the next couple of weeks, hopefully after that I'll be allowed to start some rows.

cardio and wrestling bumps n rolls yesterday with a bit a plymetrics style stuff too.  Was fun but bloody knackering!

Good session last night (as always I do a few warm up exercises and light sets before the stuff below):
 
deadlift 100x6x4, very comfortable (as it should be) but wanted to make sure I could keep decent form and not aggravate my joints.
weighted dips 10x10, 8, 7, 8 - should probably have given myself a little more time between sets.  Was really concentrating on keeping elbows tucked to feel it on my chest.
dumbbell pullovers 25x8,8,6,6 - raelly starting to get the technique for this one now.
 
Will have the ususal mix of cardio and bumps tonight.

Good session last night, have started adding in more jumps etc

Still can;t get rid of this bloody cold and have now developed a cough, but decided to push things a little last night to see where my strength is.
 
squats
100x10x2, 120x4, 100x10 then bwx25 straight after
bench
100x6x2, 120x4 with a bit of a spot on at least the last one (had the usual spotter problem where they try to help too quickly), 100x5
pullovers
25x9,8,8,7
 
Would have been happy with a single on 120 bench, shows how much I need to work on my legs though but am happy with progress a fwe weeks in to leg training.

Yesterday:
 
deadlift 120x6, 6, 5, 5
dips 10x12, 20x10, 8, 7
dumb pullovers 25x8x4
 
feel like utter ****e again, so am giving the gym a miss tonight, if I still feel crappy tomorrow I'll just do squats and rehab and then won't train again this week.

well that didn;t last long - 3 weeks out with a bloody chest infection!  Still got the cough but now been told it's viral so just gotta put up with it.  Went to the gym this afternoon anyway and just didn't push things too hard:
 
squats - 100kgx5x3 plus 15 bw
bench 80kgx8x3
bent over row 60kgx6x3
lots of shoulder & bi rehab stuff
 
Felt really week and was coughing a fair bit to start with but felt so much better when I was done.  Back to work again tomorrow

Yesterday - cardio and rehab stuff
 
Tonight:
deadlifts 100x6x4
standing shoulder BB press 40x12x4
underhand BB rows 60x8x3, 40x12
 
Not a particularly good session tonight, but had a splitting headache and need to go really careful on my bi and shoulder.  Legs are bloody agony from squats on Monday!!!

Thursday - cardio and wrestling bumps n rolls etc plus rehab stuff
 
Friday:
Squats: 100x6, 110x4, 100x5, 100x3, 80x2 - legs were still really sore from Monday and my quads just ended up cramping up after the second set (thought they were just tired to start with until I realised it was actually pain not fatigue)
bench 80x10, 90x8, 100x6, 100x4, 90x6
t bar row 30x15, 40x10, 9, 8, 7, 7
rehab stuff (been doing chinup negatives, dip negatives and pressup negatives since Monday on weights days aswell).
Still really quite weak from being ill, but am sure it will come back quickly. 

Sunday: wrestling training.  Apparently the other trainees have piss poor upper body strength so a session of circuits with shoulder press, deadlifts(?!), front raises, side raises, french press, etc was done.  Really light weights, but at the start we ended up doing a set of 460 bw squats, strangely enough after about 150 they became half reps.
Yesterday:
Deadlifts 130x5x4
standing BB overhead press 45x12, 10, 8, 7
Bent over BB rows 60x10,8,8,8,7
 
Still feel pretty weak, but better than last week.  Fitness is raelly crap just now, but again, getting better.

Tuesday:
Cardio and rehab.  Just did usual wrestling warmup, circuits and bumps etc, trying to get my fitness up.
Yesterday:
Squat 110x5x2, 100x5x2, 7 (had a spotter shouting at me for the last set) plus 25 bw squats
bench 80x10,9,8,7 - slow reps pausing at the bottom and not totally locking out, trying to pagger my chest while using less weight to try to speed up shoulder recovery
T bar row: 35x12,10, 40x8,7,7