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Sarcasm? haha I don't really have set days that I must work out on.

I usually do every second day then a couple days rest, if I have an extra day rest or miss a workout the next week will fall on a sunday.

Nice work man, keep it up.

EDIT: Realised this sounded contrived, my point being even with discomfort you had a god and got through it for the most part.

Edited by ActionDan

Thanks, what's a rajab? haha I see it everywhere. Swear filter?

It's always an internal battle as to whether I should push through the pain or if I should stop. I'm slightly wiser now so I stop if I have to

Edited by r31slpr

Hip still playing up a bit, hurts in the bent row position, should clear up soon.

Had to walk to the gym today...First world problems haha

20/12/2013

Lunge: 1x8 Bar
3x8 @35
Bench: 1x8 Bar
1x8 @20
3x8 @30
Row: 1x8 @40
3x5 @55 Difficult holding the right position for this.
Pullups: 4 :angry:

Nice deading.

There's a good explanation of Rajab over in the motorsport section.

Essentially it's just an "in" joke from some of the Wastelanders praising Rajab (the engine builder/performance workshop) for anything good that happens any time.

Thanks, it ended up being 4 sets of 2 reps because I did 2 stopped for chalk, did 2 more noticed my leg was bleeding haha tied my towel around it, did 2 more, then decided I may aswell do another couple .

Thanks for the rajab explanation, a lot of stuff makes more sense now haha

Indeed.

25/12/2013

Lunge: 1x8 @20

3X8 @40

Mp: 1x8 @20

4x5 @32.5

1x5 @22.5

Row: 1x8 @50

4x5 @57.5 Will probably stay at this weight for a little while because hip is still hurting in that position.

Pullups: 4,2,2,2

Had a few days off, shoulder is giving me grief again.

Rows went to shit and decided not to do dips.

Will go see the physio as soon as possible.

31/12/2013

Lunge: 1x8 @20

3x8 @40

Dead: 1x5 @90

1x5 @110

2x3 @130

Row: 1x8 @40

1x5 @50

2x5 @40

  • 3 weeks later...

Alrighty couple quick updates.

Haven't seen the physio yet just been working on the shoulder myself.

Got told the other day I'm supposed to include the bar weight in my lifts, so all my previous ones are just the weight that was on the bar not including the bar itself. All future ones will be total, weight + bar.(which I believe is 15-20kgs)

The above doesn't really matter because I've changed to an entirely new program and dropped all my lifts down to about 40kg to start with as its higher volume.

Not sure if I should keep logging progress here or just put it in a spreadsheet.

  • 10 months later...

Long time no update. Still lurking here though

Joined a new gym about 2 weeks ago, did 1rms.

27th Nov: Squat 185, Bench 100, Dead 200

Worked on technique

2nd Dec: Squat 205

3rd Dec: Bench 110

6th Dec: Dead stayed the same, had a shitty day

  • 1 year later...

Been nearly three years since I started this thread. Started out injured, got a fair bit better and stronger for a while. Since then its been all downhill.

Been plagued with injuries for ages, either work related or just because I'm an idiot.

So back to basics.

The ptc beginner program is the only one I've done so far that I consider to have worked well (ie: got stronger & didn't get injured) and that's what I'll be doing again until I stall.

Hopefully it will put me in the right direction.

16/05/2016

Squat 3x10 Bar + Split squats 3x8 Bw (needed to stretch my legs a bit)

Bench 3x8 Bar

Row 3x8 Bar

Ohp 3x8 Bar

Rdl 3x8 Bar

Curls 3x8 Bar

Progression will probably be daily till that slows down, then weekly for as long as possible.

Going to try and update here as I go

  • Like 1

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