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Helpful ReplyHot!ANIMAL : Experimentation in Progress

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ANIMAL
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Re: 2017/04/19 22:22:33 (permalink)
Still an injured pleb. But an injured pleb with a pump!

Hospital tomorrow for knee appointment. Hopefully I get a decent person that is actually interested.


Pec Deck

30x15
40x15
50x15

Cable Fly's

60x15
60x15
70x15
70x15
40x25

Beard Pulls

30x15
30x15
40x15
50x15
60x15

Vbar Tricep Pressdown

60x15
60x15
60x15
50x20
50x20
40x25

Nautilus Pullover

40x15
60x15
80x15
100x15
120x11

Lat Pulldown

60x15
60x15
60x7

ISO SLR

15x20
15x16
10x16
10x16

SLR Machine

2 sets

Preacher hammer curls

25x25
25x20
20x15
17.5x12

Close stance Goodmornings

60x10
60x10
80x10

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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dirtyvest
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Re: 2017/04/19 22:36:31 (permalink)
That's some epic rep volume there, squire.... beard pulls conjurs up a wonderful image

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On The Flop
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Re: 2017/04/20 18:32:01 (permalink)
dirtyvest
That's some epic rep volume there, squire.... beard pulls conjurs up a wonderful image




Lol, agreed. How did the appointment go, anything useful come from it?

'Embrace the suck, and never give up'!
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Re: 2017/04/20 18:56:26 (permalink)
yep hows the knee thing?
Ox
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Re: 2017/04/20 21:37:38 (permalink)
Bloody hell some graft there big man!

 
 
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ANIMAL
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Re: 2017/04/20 22:05:19 (permalink)
Reps is where it's at! It's weird doing volume that isn't near max effort. I could just keep going and going. t's going to be a massive session tomorrow.

The orthopaedic specialist was amazing. When he assessed me, he did some manipulation on the knee cap and tendon and the pain when putting pressure on virtually went . Was very weird. He confirmed its def sublaxion of the patella so keeps slipping out of the groove and doesn't track properly. I've been booked for an MRI for him to make sure the actual tendon isn't damaged and would need surgery but he's confident it wasn't.

He said although their is substantial knee degeneration, he thinks I'm too young and active for a knee replacement yet. He said I would hate it and it would negatively affect me for the rest of my life. He believes some intensive physiotherapy to strengthen the surrounding tendons/musculature would be more beneficial for now. I need to let it actually heal before putting it through its paces again, as most issues happen after an injury following a stint of rehab. Sound familiar?

No heavy legwork for at least 3 months but keep doing legs and physios will give me a rehab program but I will need to k-tape the tendon for at least a year once I start training it again. 8 June I go back for MRI results.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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dirtyvest
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Re: 2017/04/20 22:11:09 (permalink)
That sounds like a pretty positive prognosis considering. Clearly not great that at some point it seems like surgery may be on the cards but not any time soon and probably at a point where medical advancements will make it a far better outcome.
 
But not something you want to gamble on, play this one by the book

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ANIMAL
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Re: 2017/04/21 12:16:37 (permalink)
dirtyvest
That sounds like a pretty positive prognosis considering. Clearly not great that at some point it seems like surgery may be on the cards but not any time soon and probably at a point where medical advancements will make it a far better outcome.
 
But not something you want to gamble on, play this one by the book


Yes at some point it will need some intervention but for now, just managing it and being smart with recovery and then making sure I keep it as healthy as possible and being smart with training will do for a few years

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ANIMAL
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Re: 2017/04/21 12:16:47 (permalink)
10 days since I hurt my arm and I was able to do some light pressing. Just worked up to a couple sets with 1 plate and kept reps slow. No pain. But pump ..damn (thanks protein blueberry muffin for your carb carb wonders). Also managed some light log grip seated shoulder press.

Arm/wrist is much better. I have full flexion and extension but still painful in supination and pronation with no ulner or radial deviation(I now know everything about the lower portion of my upper appendages!)

Spent 2.45min beast in myself into oblivion. Big bowl of porridge now then a nice hobble down the beach to go fly a kite!



Hopefully be able to deadlift something on Sunday.


Bench Press

20x20
40x20
40x20
60x20
60x20

Cable Fly's

50x25
60x20

(10 second clusters)

70x10
70x10
70x8
60x10
60x10

Nautilus Pullover

60x20
80x20
100x15
120x15
140x7

Low Pulley Cable Row

#12x20
#15x18
#18x14 RP +5,+2,+2,+2
#10x20 RP +13,+10,+10,+10

Hammer Grip ISO Shoulder Press (constant tension)

40x15
40x15
40x15
40x15

ISO SLR

15x12
15x12

Rope Hammer Grip Cable SLR

10x15
10x15

Vbar Tricep Pressdown

60x15
60x15
60x15
60x15

Overhead Tricep Cable extension

50x20
50x18

Calf machine Shrugs

100x10
80x15
80x15
80x15

Rear Delt Fly's

30x20
30x20
30x15

SLR Machine

3 sets

Preacher Curl

22.5x20
22.5x20
27.5x15

Single Arm Preacher (slow negative)

12.5x10
12.5x12

Rope Hammer Curls

30x25
40x22
40x20

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: 2017/04/21 12:44:12 (permalink) ☄ Helpfulby ANIMAL 2017/04/23 14:19:41
That is one heck of an improvised session.... just keep using it all and keep it moving and you shouldn't take too big of a step backwards

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Re: 2017/04/21 14:25:11 (permalink) ☄ Helpfulby ANIMAL 2017/04/23 14:19:39
Great to see positive steps moving forwards mate..things looking a tad more positive than they were.

 
 
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ANIMAL
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Re: 2017/04/23 14:19:58 (permalink)
Decent session, all done fasted.

Strict press, as long as I use false grip no real pain in arm. I can feel it but it's manageable.

RackPulls went good as well. Top set I had to stop at 3 as belt was pinching but aim was 5! Finished with 25 reps at 120 and I was lying in a puddle of remorse afterwards!

Bench Press, felt weirdly strong. Just built up in 10's. Final set of 120kg and just couldn't get the bar on the hooks on my 15th rep. Total failure. And like an absolute nob, the left hand side pin was set on a slope so when I failed the bar dumped, when I tried to get out, the bar kept rolling down to the top of my chest!

Everything else went ok.



Strict Overhead Press

20x10
40x10
60x10
70x10

18" Rack Pulls

70x5
120x5
160x5
200x3
120x25

Bench Press

40x10
70x10
100x10
120x14.9

ISO Rows

100x15
120x15
150x10 RP +6, +3

ISO SLR

20x12
15x15

SLR Machine

3 sets

Cable Fly's

55x12
40x15
40x15
40x15

Tricep Pressdown

60x15
60x20
70x15
70x15
70x15

Hammer Grip Preacher Curl

27.5x15
35x15
35x12
27.5x15

Reverse Grip Preacher curl

17.5x20

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
dirtyvest
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Re: 2017/04/23 14:59:12 (permalink)
Big sessions to be doing fasted, I still believe you'd get more out of them being fuelled, these rep ranges would embrace it

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ANIMAL
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Re: 2017/04/23 15:26:52 (permalink)
It was an early doors session and I ate the equivalent of Costa Rica's yearly agricultural output last night. So although it was fasted, it definitely was fuelled!

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newcastle
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Re: 2017/04/23 16:33:42 (permalink)
Excellent improvised work mate. What's the weight /condition like?
dirtyvest
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Re: 2017/04/23 16:49:56 (permalink)
Gotcha, same way my morning cardio at the weekends is

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Ox
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Re: 2017/04/23 17:35:14 (permalink)
Some graft there big man, nice work...is diet holding in there ok then?

 
 
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ANIMAL
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Re: 2017/04/23 18:34:16 (permalink)
Cheers guys. Weight is up, but holding steady under 148. Condition actually feels alright, muscles appear the largest they ever have, of course I'm more bloated then I was when finished suc, still in same belt notches.

I'm doing a very strict 4 days then a relaxed 3days. Could do with probably moving to a relaxed 2 days but seems to be working so far. We're away next weekend in suffolk so probably look to start another weightloss phase week after. Going to run 3 week mini cuts, 1 week maintenance. Don't see myself lifting heavy heavy for a while so why not?

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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