Project: Anything Is Possible

[L33SH]

11/12/14

Bench Press

25kg x 10

35kg x 5

45kg x 3

50kg x 3

50kg x 3

45kg x 7

40kg x 10

40kg x 10

Close Grip Bench Press

30kg x 10

35kg x 10

40kg x 4

Bicep Curl

15kg x 10

20kg x 10

20kg x 10

25kg x 5

[L33SH]

16/12/14

Squat

20kg x 10

30kg x 10

35kg x 10

40kg x 10

45kg x 10

50kg x 5

55kg x 3

60kg x 2

40kg x 5

40kg x 5

40kg x 5

Pull-Up

8

6

5

4

Lat Pulldown

40kg x 10

45kg x 10

50kg x 5

50kg x 5

55kg x 5

[L33SH]

30/12/14

Squat

20kg x 10

30kg x 10

40kg x 10

50kg x 10

55kg x 3

60kg x 1

50kg x 1

40kg x 10

Pull-Up

6

6

6

Lat Pulldown

40kg x 10

45kg x 10

50kg x 10

[L33SH]

06/01/15

Deadlift

40kg x 10

50kg x 10

50kg x 10

Rack Pull

60kg x 10

70kg x 5

70kg x 5

70kg x 5

70kg x 5

70kg x 5

Bench Press

30kg x 10

40kg x 5

50kg x 1

52.5kg x 1

40kg x 12

[r31slpr]

Mixing it up a bit with rack pulls

[L33SH]

yeah, rack pulls are less painful to do than conventional deads atm with my current back injury, obviously still having to keep it light though.

[r31slpr]

Ah good job. Injuries suck

[L33SH]

Yeah this one has been 3 and a half months so far, really just want to get cortisone injection...over it

Edited January 7, 2015 by L33SH

[r31slpr]

Isn't cortisone more of a last resort thing? How'd you injure it?

[L33SH]

This is a last resort. Back hyper extension during deads

[r31slpr]

Ouch sounds shit

[L33SH]

15/01/15

Squat

20kg x 10

30kg x 10

40kg x 10

40kg x 10

50kg x 10

50kg x 10

40kg x 10

Pull-Up

8

7

3

4

Box Jump 60cm x 20

Box Jump 75cm x 20

One Leg Box Jump 45cm x 20

[rev210]

This is a last resort. Back hyper extension during deads

Bruised the nerve ? Can be tricky / take a while to fix. I hurt my lower back a long time ago , same/similar deal.

Stuff that is worth addressing that can speed it up that worked for me (you might already be doing this). They might help;

* stop working out muscles that pull the hip into rotation (back extension).

* Hip mobillity ; due to the injury you automatically have some muscle imbalance , you will find your hip flexors can shorten/tighten over time taking up the slack.

- depending on if you have lost flexibillity this will aggrevate healing.

**** there are some hip mobility tests on youtube , check it out then go for some stretches.

Eg ; Hip Flexor stretch done properly

* ditto for the upper quads

* Glutes (inc. Piriformis)

* ITB's

Stretch / foam roll them all.

Hope you get better soon.

[L33SH]

16/01/15

Bench Press

25kg x 10

35kg x 5

45kg x 3

50kg x 1

52.5kg x 0

45kg x 4

40kg x 4

30kg x 24

35kg x 11

Bicep Curl

20kg x 10

20kg x 10

20kg x 7

Captain's Chair

20

20

20

[L33SH]

20/01/15

Squat

20kg x 10

30kg x 10

40kg x 10

45kg x 8

50kg x 5

50kg x 5

40kg x 20

Pull-Up

9

6

[L33SH]

22/01/15

Bench Press

25kg x 10

35kg x 5

45kg x 3

52.5kg x 0

50kg x 1

50kg x 1

45kg x 4

40kg x 6

40kg x 6

20kg x 50

30kg x 15

30kg x 10

Close Grip Bench Press

25kg x 15

30kg x 10

Bicep Curl

15kg x 10

20kg x 10

20kg x 7

25kg x 3

25kg x 3

Captain's Chair

20

20

20

[L33SH]

26/01/15

Squat

20kg x 10

30kg x 10

40kg x 10

40kg x 10

50kg x 5

55kg x 5

60kg x 1

50kg x 5

50kg x 5

50kg x 5

40kg x 15

40kg x 10

Pull-Up

9

6

5

Lat Pulldown

30kg x 10

35kg x 10

40kg x 10

45kg x 5

50kg x 5

Box Jump 60cm x 20

Box Jump 75cm x 20

One Leg Box Jump 45cm x 50

[Gts-t]

I popped my L5/S1 disc and destroyed my S1 nerve root as well. Did it 18 months ago, had surgery 16 months ago. If you want to talk about back pain and rehab programs drop me a pm. So far I've gone from a chubby 78.5kg to fairly lean 61.5kg.

[L33SH]

28/01/15

Bench Press

25kg x 10

35kg x 5

45kg x 3

50kg x 1

52.5kg x 0

50kg x 1

45kg x 4

45kg x 3

40kg x 8

40kg x 7

[L33SH]

30/01/15

Squat

20kg x 10

35kg x 10

45kg x 10

50kg x 5

55kg x 5

60kg x 3

65kg x 0

50kg x 12

Pull-Up

10

6