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 Dan's training (rehab) log, Note to self: Stop getting injured.

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yeah_guyz
post Jun 21 2010, 10:48 PM

o2 + co2= coo22 ^_^lll
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QUOTE(-Dan @ Jun 21 2010, 10:45 PM)
LOL damn you! I know I'm weak. sweat.gif
*
Lol, nono, don't get it wrong, to motivate you not teasing you sweat.gif
TS-Dan
post Jun 22 2010, 08:11 PM

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QUOTE(yeah_guyz @ Jun 21 2010, 10:48 PM)
Lol, nono, don't get it wrong, to motivate you not teasing you sweat.gif
*
Haha, just kidding around. xD



Day 11

Squat: 1x20x72kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x50kg
Pullovers: 1x20x17.5kg
Bench press: 3x10x50kg
Bent row: 3x15x40kg
Military press: 3x12x15kg DBs
Chin ups/pull ups: 3 x Till failure
Dips: 3 x Till failure

Meh, felt like crap today, so I lowered the weight and sets.

This post has been edited by -Dan: Jun 24 2010, 08:44 PM
TS-Dan
post Jun 24 2010, 08:45 PM

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Day 12

Squat: 1x20x75kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x15kg DBs
Chin ups/pull ups: 3 x Till failure
BW dips: 3x20/18/19
Shrugs: 5x20x25kg
TS-Dan
post Jun 26 2010, 04:57 PM

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Day 13

Squat: 1x20x75kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups: 3 x 20/16/13
Dips: 3 x 20/20/20
Leg press: 1x10x200kg

Felt good today so I did a set of leg presses at the end. 200kg baby! rclxm9.gif
TS-Dan
post Jun 29 2010, 08:26 PM

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Day 14

Squat: 1x20x77kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups: 3 x 21/17/14
Weighted dips: 3 x BW + 10kg x 15/13/11
yeah_guyz
post Jun 29 2010, 09:11 PM

o2 + co2= coo22 ^_^lll
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keep going keep going! the feel of fear of gym might come to mind real soon, but overcome it!
TS-Dan
post Jun 29 2010, 09:51 PM

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Not anytime soon. Heh, I look forward to getting into the gym. biggrin.gif
yeah_guyz
post Jun 29 2010, 10:37 PM

o2 + co2= coo22 ^_^lll
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great to hear that, there was 1 time i was feeling good, hence i performed 3 set of 20reps, the latic acid burn is interesting.. and the time racked the bar, i terus jatuh and lying lol. the good thing i like about 20reps is, it really helps alot in mental toughness, whenever i squat heavy, i always tell myself i can do this weight for 20reps, for sure i can do greater weight with lesser reps!
TS-Dan
post Jun 30 2010, 05:17 PM

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Heh, yeah. Gonna try my 5/3/1 RM after finishing the program just for the heck of it.
ken86
post Jun 30 2010, 05:35 PM

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5/3/1 is great

highly programmable and have that auto regulation thing going.

i.e. When u feel like shit, just go for the prescribed reps or else hit a rep PR.
TS-Dan
post Jun 30 2010, 05:49 PM

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QUOTE(ken86 @ Jun 30 2010, 05:35 PM)
5/3/1 is great

highly programmable and have that auto regulation thing going.

i.e. When u feel like shit, just go for the prescribed reps or else hit a rep PR.
*
I actually meant just finding out my 5,3 and 1 rep maxes on my squat. But I might consider trying the 5/3/1 program as well. xD

This post has been edited by -Dan: Jul 1 2010, 08:38 PM
TS-Dan
post Jul 1 2010, 08:39 PM

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Day 15

Squat: 1x20x77kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Seated DB shoulder press: 4x12x17.5kg
Chin ups/pull ups: 3 x 20/15/12
Push ups/dips: 3 x 20/20/16
Shrugs: 4x10x22.5kg DBs

This post has been edited by -Dan: Jul 6 2010, 09:24 PM
TS-Dan
post Jul 6 2010, 09:27 PM

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Day 16

Squat: 1x20x80kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Seated DB press: 4x12x17.5kg DBs
Chin ups/pull ups: 3 x 20/16/14
Push ups/dips: 3 x 15/17/18

Skipped deadlifts cause my back hasn't been feeling good for a couple of days.
TS-Dan
post Jul 8 2010, 08:48 PM

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Day 17

Squat: 1x20x82kg
Pullovers: 1x20x20kg
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x20kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x15kg DBs
Chin ups/pull ups: 3 x 16/13/14
Dips: 3 x 18/16/19
Hanging leg raises: 3x20/17/20


This post has been edited by -Dan: Jul 10 2010, 06:27 PM
TS-Dan
post Jul 10 2010, 06:28 PM

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Day 18

Squat: 1x20x85kg
Pullovers: 1x20x20kg plate
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x20kg plate
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups/pull ups: 3 x 21/17/14
Dips: 3 x 15/15/20
Leg raises: 3x20

Leg press: 1x210kgx11, 5x120kgx11/15/15/17/20

Was waiting for my friends to finish up their training so I decided to try a PR on my leg press. Heh. Then I did a couple of sets of light presses, which is where my friends started fooling around and pushing down the leg press machine. Lol.

Finally finished the program. Overall I'd say it's a pretty good program to add some spice into your training and a good alternative routine to shock your body. Put on about 3kg in the past 6/7 weeks with minimum fat gain. And I feel great after each session. So yeah. biggrin.gif

This post has been edited by -Dan: Jul 13 2010, 10:22 PM
TS-Dan
post Jul 13 2010, 10:22 PM

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Tuesday 13/7
Chest & Biceps

Chest:

Incline BP:
2x15xempty bar (warm up)
2x10x40kg
2x10x50kg

Incline DB bench press:
5x10x20kg

DB Flyes:
5x10x10kg

Machine chest press:
5x10x140lbs

DB Pullovers:
3x12x20kg


Biceps:

Preacher Curls:
2x10xEZ bar+10kg
2x10xEZ bar+15kg
1x10xEZ bar+10kg

Hammer curls:
5x10x10kg

BB Curl:
5x10x17.5kg



Shrugs: 5x20x25kg
Leg raises: 5x20
TS-Dan
post Jul 17 2010, 06:36 PM

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Saturday 17/7

Back & Triceps


Back:

Wide grip pullups:
3 x 13/12/10

2-arm DB rows:
5 x 10/10/10/12/15 x 20kg DB

Pulldowns:
Wide grip - 5 x 10/10/11/10/13 x 90/100/110/90/80 lbs
Close grip - 5 x 10/10/10/12/15 x 80lbs

Seated cable rows:
7 x 10 x 85/90/95/100/100/95/90 kg
1 x 20 x 85kg

DB shrugs:
5 x 20 x 25kg

Face pulls:
5 x 10/10/12/12/15 x 40kg

Triceps:

Close grip BP:
5 x 10/12/11/10/13 x 40kg

2-arm seated skullcrushers
5 x 10 x 22.5kg DB

Machine dips:
5 x 10/10/10/11/13 x 150lbs

Rope pressdowns:
5 x 10 x 50kg

1-arm tricep pulldowns:
6 x 10 x 30kg


Phew, took a while to remember all that. Heh. My favourite day of the week, next to legs, just because of the volume I can get in. biggrin.gif

TS-Dan
post Jul 20 2010, 09:21 PM

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Tuesday 20/7

Leg & Shoulders


Legs:

Squats(smith machine):
1x15x27kg (warmup
5x10x82kg

Leg press:
2x15x120kg
1x12x150kg
2x12x180kg

Leg extension:
4x12x90lbs
1x15x100lbs

Leg curl:
4x10x80lbs
1x13x90lbs

Bulgarian split squats:
3x10x10kg DBs/arm


Shoulders:

Rear delt raise:
4x10x7.5kg
1x14x7.5kg


Front lateral raise:
5x10x10kg
supersetted with
Side lateral raises:
5x10x7.5kg

DB shoulder press:
5x12x15kg DBs

Shrugs:
5x20x25kg

Leg raises:
5x20


Felt good to get back to this kind of volume for legs after 1-2 months on the 20-rep squat program. Really got my strength up on that program.

Had an interesting experience today as well. On the last rep of the first set of leg presses, my left calve suddenly cramped and my foot got stuck in the 'tip-toe' position. Struggled to lock the weight back up, then I rolled off the leg press machine holding my calve. Had to sit around for about 5 minutes to get my calve to relax before I could continue. :lol




TS-Dan
post Jul 27 2010, 09:07 PM

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Tuesday 27/7

Chest & biceps.


Chest

Warm up: Incline bench press - 2x15xempty bar

Worksets:

Incline bench press:
5 x 10 x 50kg

Incline DB chest press:
1 x 12 x 20kg
4 x 12 x 22.5kg

Incline flyes:
6 x 10/11/10/10/12 x 10kg

Plate pullovers:
4 x 10 x 20kg

Machine chest press:
2 x 10 x 150lbs
3 x 12 x 110lbs


Biceps

Hammer curls:
5 x 10 x 12.5kg DB

Preacher curls:
Wide grip- 3 x 10 x EZ bar+10kg
Close grip- 2 x 10 x EZ bar+10kg

Concentration curls:
5 x 12 x 7.5kg DB



Leg raises:
4 x 20
1 x 27

Shrugs:
4 x 20 x 25kg
1 x 25 x 25kg
TS-Dan
post Aug 3 2010, 09:11 PM

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Tuesday 3/8

Chest & Biceps



Chest:


Incline BP:
Warmup: 2 x 15 x empty bar

5 x 10 x 50kg

Incline DB press:
2 x 12 x 20kg
3 x 10/10/12 x 22.5kg

Incline Flyes:
5 x 10 x 10kg



Biceps:

Hammer curls:
2 x 10 x 15kg
1 x 5 x 15kg + 5 x 12.5kg
3 x 10 x 12.5kg

Barbell curls:
10 x 20kg
10 x 22.5kg
10 x 20kg
10 x 22.5kg
5 x 30kg + 6 x 27.5kg
10 x 25kg
10 x 22.5kg
10 x 22.5kg
10 x 20kg
12 x 20kg


Finally back at the gym after a week off due to my back injury acting up again, so I decided to keep things easy. Started going for chinese massages to try and do something about my back. It's been injured for over a year already and the pain hasn't gone away one bit.




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