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02/08/13

Flat Bench

25kg x 10

30kg x 10

35kg x 9

40kg x 4

42.5kg x 2

45kg x 0

Close Grip Lat Pulldown

30kg x 10

40kg x 10

50kg x 10

55kg x 8

60kg x 4

60kg x 4

Chin up x 1

Leg Press

60kg x 10

70kg x 10

80kg x 10

90kg x 10

100kg x 10

110kg x 10

Incline Press

20kg x 10

20kg x 10

25kg x 10

25kg x 10

30kg x 7

30kg x 7

Tricep Pushdown (double pulley)

25kg x 10

30kg x 10

35kg x 10

37.5kg x 10

40kg x 7

42.5kg x 3

42.5kg x 4

Captains Chair Leg Raises

20

20

10

10

10

Knee Raises

20

Couldn't do squats, rack was constantly busy then by the time it was free I didn't have enough time; will do tomorrow morning.

03/08/13

Squats

30kg x 10

35kg x 10

40kg x 10

45kg x 8

50kg x 3

55kg x 0

Deadlifts

40kg x 10

50kg x 10

60kg x 8

70kg x 2

Standing Shoulder Press

15kg x 10

15kg x 10

15kg x 10

20kg x 9

20kg x 8

Twinged shoulder, left 25kg for today.

Seated Row

25kg x 10

25kg x 10

30kg x 10

35kg x 10

40kg x 10

45kg x 8

Decline Bench

30kg x 10

30kg x 10

35kg x 10

35kg x 10

40kg x 10

45kg x 5

Wide Grip Lat Pulldown

35kg x 10

35kg x 10

45kg x 10

45kg x 10

55kg x 7

55kg x 5

Bicep Curls

10kg x 10

15kg x 10

15kg x 10

20kg x 4

20kg x 4

20kg x 3

Disappointed is an understatement but I've been averaging around 3 hours sleep a night for the past 13 nights, tried various things, hasn't helped so kinda at a loss as to what to do.

07/08/13

Flat Bench

25kg x 10

30kg x 10

35kg x 10

40kg x 3

42.5kg x 4

45kg x 1

Squats

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 4

55kg x 1

Close Grip Lat Pulldown

30kg x 10

40kg x 10

50kg x 10

55kg x 10

60kg x 4

60kg x 4

60kg x 4

Leg Press

60kg x 10

70kg x 10

80kg x 10

90kg x 10

100kg x 10

110kg x 10

Incline Press

20kg x 10

20kg x 10

25kg x 10

25kg x 10

30kg x 4

30kg x 4

30kg x 4

Tricep Pushdown (double pulley)

25kg x 10

30kg x 10

35kg x 10

37.5kg x 10

40kg x 10

42.5kg x 7

45kg x 4

Captains Chair Leg Raises

20

20

15

15

15

10

Knee Raises

20

Oh I'm sorry, did you say 45kg bench?

IS THAT WHAT YOU SAID?

Awwww YEAH

Did you have another rep in the tank? as you did 4x 42.5...

Maybe next session go from 35's straight to 45s and see what you've got.

BW BENCH HERE YOU COME!

  • Like 1

I know right so stoked! I did a second one but the spotter had to help me a bit at the end so I didn't count it :)

Also have a scapula/trapezius injury atm so once that's sorted I'm sure I can do better :)

Edited by L33SH

08/08/13

Standing Shoulder Press

15kg x 10

15kg x 10

15kg x 10

20kg x 9

20kg x 8

Injured, no 25kg

Seated Row

25kg x 10

25kg x 10

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 3

Decline Bench

30kg x 10

30kg x 10

35kg x 10

35kg x 10

40kg x 10

45kg x 5

Wide Grip Lat Pulldown

35kg x 10

35kg x 10

45kg x 10

45kg x 10

55kg x 8

55kg x 5

Bicep Curls

10kg x 10

15kg x 10

15kg x 10

20kg x 4

20kg x 4

20kg x 4

20kg x 3

Careful with the injury, I find sometimes I have to drop more than just most obvious exercise if something is sore as force is always translated through joints on the way to target areas in other exercises.

12/08/13

Flat Bench

25kg x 10

30kg x 10

35kg x 8

40kg x 4

45kg x 2

47.5kg x 1

Squats

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 5

55kg x 1

Close Grip Lat Pulldown

30kg x 10

40kg x 10

50kg x 10

55kg x 10

60kg x 5

60kg x 4

60kg x 4

65kg x 1

Leg Press

60kg x 10

70kg x 10

80kg x 10

90kg x 10

100kg x 10

110kg x 10

115kg x 5

Incline Press

20kg x 10

20kg x 10

25kg x 10

clicking in shoulder - stopped

Tricep Pushdown (double pulley)

25kg x 10

30kg x 10

35kg x 10

37.5kg x 10

40kg x 10

became painful - stopped

Captains Chair Leg Raises

20

20

20

20

20

Knee Raises

20

I'm getting there, in a lot of pain today though. This injury is annoying me. The physio said it was a facet joint in vertebrae however I believe it's muscular lat or tricep. The pain is now localised to one area. Anyone have any ideas?

J6AvWSF.jpg

Edited by L33SH

If it's causing you that much grief you need to avoid any exercise inflaming it, see someone and only do motions that are working towards improving it.

Training on it will only prolong the recovery.

Then you have the wrong Physio. Personally I don't rate them much at all, the only reason I persist with the Physio for my ankle is it's not costing me anything and we're making slow progress.

I see my preferred Myo for everything else, a good therapist of any kind will tell you when they can't help you and recommend you on to the right person.

It's a slow process though and can be costly =\

Edited by ActionDan

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