Dan's training (rehab) log, Note to self: Stop getting injured.
|
|
 Aug 29 2014, 11:37 PM
|
 
Senior Member
3,849 posts Joined: Oct 2006 From: Your Location  
|
QUOTE(-Dan @ Aug 29 2014, 06:06 PM) I do, every 3-4 weeks or so or when I begin to feel like I need to. Next sessions will be deloads since its kind of overdue. Good stuff, looks like I did the right thing. ThanksFinal Gym in Mahkota Cheras.   |
|
|
|
|
|
Sep 3 2014, 05:10 PM
|
Senior Member
4,382 posts Joined: Jan 2009
|
3/9/2014
Pull Pulldowns 4 x 8/7/8/7 x 85kg Pull-ups 4 x 10 Face pulls 5 x 12 x 35kg DB preacher curls 4 x 10 x 30lbs Working around the back pain again so I don't aggravate it more. |
|
|
Sep 4 2014, 02:47 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
4/9/2014
Legs (deload) Front squat 5 x 5 x 80kg Lying leg curls 3 x 10 x 30kg Seated calf raise 5 x 10 x 50kg supersetted with BW calf raise 5 x 10 |
|
|
Sep 5 2014, 05:19 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
5/9/2014
Push (deload) Bench press 4 x 5 x 70kg 3 x 10 x 50kg DB shoulder press 3 x 10 x 50lbs DB lateral raise 2 x 10 x 25lbs Triceps pushdowns 4 x 12 x 65kg |
|
|
Sep 6 2014, 05:35 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
6/9/2014
Pull (deload) Lat pulldowns 4 x 10 x 60kg Chest supported rows 4 x 6 x 40kg Face pulls 4 x 10 x 29kg Incline curls 4 x 10 x 25lbs |
|
|
Sep 8 2014, 04:01 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
8/9/2014
Legs Leg extensions 5 x 12 x 90kg Lying leg curls 5 x 10 x 50kg Seated calf raise 5 x 10 x 50kg |
|
|
|
|
|
Sep 9 2014, 03:54 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
9/9/2014
Push Bench press 3 x 5/5/4 x 107.5kg 5 x 10 x 75kg DB shoulder press 3 x 8 x 60lbs DB lateral raises 2 x 12 x 25lbs Overhead cable triceps extension 4 x 10 x 29kg |
|
|
Sep 10 2014, 05:04 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
10/9/2014
Pull Pulldowns 4 x 10/8/9/9 x 85kg Unilateral row 4 x 10 x 60kg Face pull 5 x 12 x 41kg Preacher curls 4 x 10 x 30lbs |
|
|
Sep 11 2014, 02:00 PM
|
|
Senior Member
3,849 posts Joined: Oct 2006 From: Your Location
|
Bro, I noticed that you're doing heavy 3x5 on your primary lift followed by 5x10 of I guess hypertrophy work + some accessory exercises.
You switch them in an alternating fashion. e.g : - session 1 - heavy OHP > BP (hypertrophy) > accessories session 2 - heavy BP > OHP (hypertrophy) > accessories session 1 - heavy OHP > BP (hypertrophy) > accessories session 2 - heavy BP > OHP (hypertrophy) > accessories Am I understanding this correctly? This post has been edited by GameFr3ak: Sep 11 2014, 02:02 PM |
|
|
Sep 11 2014, 04:30 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
QUOTE(GameFr3ak @ Sep 11 2014, 02:00 PM) Bro, I noticed that you're doing heavy 3x5 on your primary lift followed by 5x10 of I guess hypertrophy work + some accessory exercises. Yep that's right.You switch them in an alternating fashion. e.g : - session 1 - heavy OHP > BP (hypertrophy) > accessories session 2 - heavy BP > OHP (hypertrophy) > accessories session 1 - heavy OHP > BP (hypertrophy) > accessories session 2 - heavy BP > OHP (hypertrophy) > accessories Am I understanding this correctly? |
|
|
Sep 12 2014, 12:38 PM
|
|
Senior Member
3,849 posts Joined: Oct 2006 From: Your Location
|
QUOTE(-Dan @ Sep 11 2014, 04:30 PM) Yep that's right. I see, I'm gonna incorporate this. Thanks.Btw, when do you decide to do incline bench presses? Randomly? |
|
|
Sep 13 2014, 02:07 AM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
QUOTE(GameFr3ak @ Sep 12 2014, 12:38 PM) I see, I'm gonna incorporate this. Thanks. Either if I feel like doing it or if the power cage/bench is occupied.Btw, when do you decide to do incline bench presses? Randomly? |
|
|
Sep 18 2014, 09:40 AM
|
|
Senior Member
3,849 posts Joined: Oct 2006 From: Your Location
|
QUOTE(-Dan @ Sep 13 2014, 02:07 AM) Either if I feel like doing it or if the power cage/bench is occupied. Why? Do you find it useless for you? |
|
|
|
|
|
Sep 18 2014, 08:44 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
QUOTE(GameFr3ak @ Sep 18 2014, 09:40 AM) Why? Do you find it useless for you? Nope, that's not it. My goal at the moment is to improve my flat bench, so I focus more on that. |
|
|
Sep 19 2014, 12:44 AM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
18/9/2014
Legs Front squats 1 x 5 x 105kg 3 x 5 x 107.5k Leg curls 4 x 10 x 65kg Been injury after injury lately. Just as the back was recovering I sprained my ankle playing futsal. Trying to ease back into things now. Thus, no calve work today. |
|
|
Sep 19 2014, 08:13 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
19/9/2014
Push OHP 3 x 5 x 65kg 5 x 8 x 50kg Incline bench press 5 x 8 x 60kg Cable triceps pushdowns 3 x 10 x 25kg |
|
|
Sep 29 2014, 08:59 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
29/9/2014
Pull Lat pulldowns 4 x 8 x 75kg Machine rows 3 x 10 x 75kg DB shrugs 4 x 15 x 40kg Seated DB curls 4 x 10 x 16kg Been sick with the flu for the past 1.5 weeks. |
|
|
Oct 11 2014, 10:31 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
11/10/2014
Legs Front squats 4 x 5 x 105kg Lunges 3 x 8 x 60kg Did I say 1.5 weeks? Make that flu for 3 weeks...ffs. Back to square one with the lifts and the ankle still isn't fully recovered so I skipped calf work again. |
|
|
Oct 13 2014, 08:06 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
13/10/2014
Push Incline bench press 4 x 8/8/7/5 x 70kg DB shoulder press 4 x 8 x 26kg Incline DB flyes 3 x 8 x 18kg Seated lateral raises 3 x 8 x 14kg Overhead DB extensions 4 x 10 x 16kg |
|
|
Oct 14 2014, 11:34 PM
|
|
Senior Member
4,382 posts Joined: Jan 2009
|
14/10/2014
Pull Lat pulldowns 3 x 8/8/7 x 80kg 1 x 7 x 75kg DB rows 4 x 10 x 42kg Reverse flyes 4 x 8 x 14kg Seated DB curls 4 x 10 x 14kg |
|
Topic ClosedOptions
|
| Change to: |  0.0303sec
 0.49
 5 queries
 GZIP Disabled
Time is now: 29th November 2025 - 09:51 AM |
Quote