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Lets see what this muscle can do..

So i did my physical therapy shit. Fired through it actually, with no pain.

Leg press
3 plates on each side for 4x10 (30-45 sec)

Single legged rdls
25lb db for 5x5 (30 sec)

Cycle for 20 min

Phys therapy again

Some stretches



And now i feel back to shit. I walked in today not feeling a whole lot of pain. Stiffness and some pain, yes, but not past the knee. Well after todays workout, which had no pain, then i got it. Literally after i got up from stretching, it reminded me it was still there. Even affected my walking. Bah. Didnt really think id heal this fast.
 
Phys Therapy

Standing OH BB Press
135lbs for 3x8 (1 min)

Supinated Latpulldown, eccentric
165lbs for 5x5 (30-45 sec )

Unilateral OH DB Press
40lb db for 4x8 (30 sec)

Eccentric curls

Eliptical 15 min

Phys Therapy


Nice that I can do OH presses but I sure as shit didnt want to push it. Then, I did the pulldowns and no elbow pain! Buuuuuut that unilateral OH DB Press, yeah, my QL didnt like that.
No pain during eliptical today!
 
Phys therapy

Romanian db deads
50lb dbs for 4x6 (30sec)

Single legged rdls
20lb db for 5x5 (30 sec)

Eccentric curls

Treadmill 16 min

Stretched


Ok, so on every dead rep, i felt pain down both legs when coming to the top. Not that bad, but this kind of has to go away.

The treadmill was, get this, for 2 min, the pace was .8 and i was basically lunging. That pain in my left hip when stepping my right leg forward is almost gone, so i capitalized. Anyway, i did 2 min of that then 2 min of 3.6 regular pace. Made time go by fast, thank god.
 
Phys Therapy then massage

Floor Press
120lb DB for 5x5 (1 min)

Decline bench
225 4x6 (30 sec)

Cable Row, supinated
150lbs for 6x6 (30 sec)

Eccentric
Stretched


Had my 2 visit today and then got a massage. I did some Henderson curls then some OH pressing the doc recommended. Then I had my first massage in years.
That floor press was hard as fuck. Everything else was a snap.
 
I need to get ahold of the owner I need my old name back for rep. And know what I?m talking about learning new
 
Phy therapy

Leg press
4 plates on each side for 4x8
~ss~
Jefferson curl
25lbs for 4x5 (30 sec)

Unilateral leg press
1 plate for 5x6 (30 sec)

Treadmill, alternating brisk walk w lunges
16 min

Stretched


4 plates is finally a decent weight, but i was a lil nervous. I tried to do 1 plate on each side for the unilateral work, but it seemed too hard. Major major major strength difference between my left and right leg. The left one just didnt feel all that stable.

Forgot to do these cable rotations that my phy therapy suggested.
 
Phy therapy
All 30 sec

Unilateral floor press
100lb db for 4x6

Alternating floor db press
75lb dbs for 4x8

Cable row, 2 supinated, 2 pronated
135lbs for 4x8

Cable therapy...?
Eccentric cable curls

Stretched


Finally, a good day. Just about zero pain, but dammit, i want to use the fucking spider row!
I didn't want to do the floor press, but i thought, if i am gonna do them, i want to alternate them. Yeah, fuck off with that. I have to set up the left side cuz of my elbow, which leaves me doing a shitty 100lb db curl. Risky.
Ok the rows. Pronated started to hurt, supinated didnt. Weird, cuz it was a chin up, meaning, a supinated grip, that started all of this.
 
Unilateral Flat DB press
95lb db for 4x8 (30-45 sec)

Floor Press
105lb db for 5x5 (30 sec)

Supinated Cable Row
150lbs for 5x8 (30 sec)

Eccentric Curls

14kg KB Swing and Squat
~ss~
Unilateral KB Swing
3x5

Treadmill for 18 min

Stretched like a mofo


Yep, I tried doing some presses on a bench and I made it through! Floor press and rows were the same.

I tried doing kettle bells and I was able to do it. What I was doing was a bilateral swing, then a bilateral swing squat for 5 reps, then I did 5 reps of unilateral swings for 5, then finish with the 5 swing squats. Then did it again for 2 more times. Tiresome. Painless.
I then did the whole lunge for 2 min, brisk walk for 2 min. Eventually, that lunge shit burned too much, so I did 1 min, and increased the ramp and speed of the walk.
 
Phys therapy

Leg press
4 plates on each side for 4x8 (30 se)

Some cable rehab
Cable crunches

Turkish getups....success

Did 2 kb movements

10 min eliptcal
10 treadmill
10 cycle

Stretched quads


Leg press was kinda hard and this is with Jefferson curls not included. Because of that, i did another core workout, then threw in.crunches.
I tried some turkish getups and with a 16kg kb, i had success. I then dropped down to 12kgs and did an advanced workout that i couldnt do even before my injury.
 
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Supinated lat pulldowns
180lbs for 4x6 (45 sec)

Standing oh bb press
140lbs for 4x6 (45 sec)

Widest pronated latpulldowns
105lbs for 5x8 (30 sec)

Kettlebell circuit
Eccentric curls
Walk + lunge for 10 min
Phys therapy

Stretched


Loving that i can do certain kbs again. Still using the 14kg one, but in 1 of the movements, i used 2 of them.
No elbow pain, hence the light pronated pulls.
The walk + lunge shit was the track UF has. I was gonna lunge all one way, walk the the other. Well, 1 minute was all i can do and it was my right quad that just couldnt do it. Not injury wise...burn wise!
 
Phys therapy

Unilateral floor press
125lb db for 6x4 (60-75 sec)

Flat neutral db press
60lb dbs for 3x10 (30 sec)

Unilateral supinated hs rows
3 plates on each side for 5x5 (45 sec)

Bilateral pronated hs rows
2 plates on each side for 2x10 (30 sec)

Preacher db curls
25lb dbs for 3x8 (30 sec)

Standing oh french press
70lb bar for 3x10 (30 sec)

Cable crunches
....and i forgot the cable phys therapy twists..

Hangs
Stretched


Wowser. 125lb dbs were tough. Also, picking up weights near 90lbs is risky. Avoided it, which is why the neutrals were so light. Good thing is, when i laid down on the bench, there was no pain.
I DID have pain in my arm when doing the pronated. This is crazy, a fucking supinated grip did this shit. OH! I just remembered, i did 1 set of pronated and 1 set of neutral hs rows. They hurt equally.
The db curls hurt, but not in a sense of increasing pain like the other types of pulls.
Ugh.
 
Phys therapy

Leg press
4 plates + 25lbs on each side for 5x5 (45 sec)

Unilateral leg extensions
1 plate for 5x8 (30 sec)

Kettlebell circuit with a 16kg

Cable crunches
Cable therapy

HIIT cycle, 16 min

Stretched


Where is the strength? God damn. I was not feeling up to anything today cuz of the mri i had at 7am (got up at 6). That shit was scarier than the last 1 i got many years ago. Figured it would be easier. They gave me ear plugs, whereas last time they gave me musical headphones.
Anyway, the leg press felt tough to get through, but not so tough that i cant go up.
That leg extension however, mother of god, night and day difference between legs. I couldnt finish the left sides without some help from the right.
The kettlebells, the hiit, they were just ok. Like i said, that mri drained me.
 
I did work out yesterday but were talking 135lb deads, so fuck all that. Assessing pain since returning from back shit...again.

Floor press
100lb db for 5x5 (1 min)

Incline db press
70lb dbs for 4x8 (45 sec)

Flat neutral db press
70lb dbs for 5x8 (30 sec)

Neutral db curl

Core work
Stretched


Just glad to be back. But, wow, lots of strength loss.
 
Hack squat
3 plates on each side for 4x6 (1 min)

Leg press
4 plates on each side for 4x8 (1 min)

1 kettlebell movement
Sprints
Stretched


Ugh. The leg press shit. Hey, its not squats, but its something. Hack was hard, leg press was not.
 
Unilateral hs row
3plates on each side for 4x6 (1 min)

Spider row
2 plates for 4x8 (45 sec)

Supinated seated row
135lbs for 4x10 (45 sec)

Db curls

Light stadium shit
Stretched


Not bad for losing strength, allegedly. The arm hurt here and there, but today i focused on the back. Very sore.
 
Bench
\265lbs for 5x5 (1 min RI)

Flat DB Press
90lb DBs for 3x10 (1 min RI)

2 kettlebell movements
Back Shit
Bands


265 isnt too shabby, especially how easy it felt....at first. It wasnt until sets 4-5 that I remembered not benching in months. Once I got to the db presses, I opted to do a traditional bodybuilder regime. Because of this, I didnt do another press... Well, I did with the kettlebells.

No sun today...and possibly this week. So, no sprints.
 
Bilateral HS rows
3 plates + 25lbs for 4 reps...too heavy
3 plates for 5x5 (1 min)

Spider row
2 plates + 25lbs for 4x6 (< 1 min)

Weighted chins
17lb bag for 4x8 (full recovery; 2 rps)

Reverse cable curls
Db curl rehab
Sprints
Abs

Stretched

So, i tried going up, on creatine, and not only did it feel heavy, but it hurt. Spider rows didnt hurt and the chins were tiring.

Arm hurts, but im more surprised that the creatine made zero difference.
 
Standing oh bb press
145lbs for 4x6 (1 min)

Flat db press
85lb dbs for 4x8 (45 sec)

Db skullcrushers
40lb dbs for 3x10 (45 sec)

Db therapy

Sprints
Shitload of stadium pushups (66)
Stretched


A bit rushed today and on creatine, so i increased the volume a bit. Glad to get those oh presses in like that. Havent touched them since before the silliness.
The pushups are 32 down then 32 up, with some extra reps in there at the bottom. Going down the bleachers is a bitch because of how each rep is set up.
 
Sumo deads
185lbs for 5x5 (45 sec)

Romanian db deads
65lb dbs for 4x8 (45 sec; each set began with 1 ground based squat)

Kettlebell swing circuit
Reverse hypers
Stadium steps

Bands


Yay, 185. Fucking yay. Well, this is something, at least. I also did this under duress. Had no fucking idea i drank myself stupid last night, yet here i was. I feel a bit disgusted with myself about last night. Still, i did get this in and by the time i got to the stadium, i was kinda spent. No sprints.
 
Weighted Chins
27lbs~ for 5x5 (<1 min)

Supinated Cable Rows
160lbs for 4x6 (45 sec)

Spider Row
2 plates for 4x8

2 kettlebell circuits
reverse hypers
35lb db curls


Yikes. No stretches?
Today I did supinated only chins and wow, NO PAIN. This was the movement that fucked my elbow, but neutrals are what hurts now? Fine. Fuck neautrals. Never liked em anyway.
Great day.
 
Huh? I didnt put in my last quad movement? Fuck, well, I think i did better.

Leg Press
6 plates on each side for 4x6 (1 min)

Marching Weighted Lunge
65lb bar for 6x5 (45 sec; 10 steps each set)

Practiced some 1 legged getups coupled with
Goblet Squats
65lb db for 4x6 (30 sec)

Stretched
Raining again!


Anyway, yeah, I think I did 5 plates last time and I was nervous. Also remember using a 55lb bar for lunges and being irritated by it because it was a lil easy. Someone else was using the 65lb bar.
Last night I could not sleep for shit. Id say I was stressed, but I honestly wasnt. I am still on furlough, awaiting jaw surgery, and have had some jaw pain recently from the braces. I dont know how bad this could get and the feeling of unknowing is scary. Still, I felt fine and took my normal sleep shit. I also divided my drinking by over half. I had 4 drinks and the 4th was just before 5pm, so why the fuck was I up til past 4am? Woke up at 1030 and did 6 plates at 12pm. I am holding myself back.
 
Floor press
110lb db for 5x5 (<75 sec)

Flat db press
95lb dbs for 4x8 (1 min)

Standing oh db press
50lb dbs for 4x10 (45 s3c)

2 kettlebell movements
Core shit
Bands


Great day. Cant believe 110lb dbs was heavy. Everything was just right.
 
Conventional deads
205lbs for 8x3 (30 sec)

Romanian db deads
75lb dbs for 4x8 (45 sec)

20kg KB dead snatch for 3
Same weight snatch for 3
Same weight swings, unilateral

Reverse hypers

Sprints
Bands


Deads felt easy and good. Started to feel a weird pain in my left ass side somewhere within the Romanian deads. At this moment though, im a ok. Just massively dehydrated.
 
T bar row
3 plates for 4x8 (45 sec)

Supinated Lat pulldown
195lbs for 4x8 (45-60 sec; 1 RP)

Spider Row
2 plates for 4x10 (45-60 sec; 1 RP

DB Curls
Flexbar


Rainy, cloudy day so no sprints, and I didnt care to do any kettlebells, so, fuck it, lets just do a bodybuilder day.
Nothing to say about it really, other than being extra careful on the tbars. Felt a twitch in the lower right back, but it didnt develop.
 
Leg Press
6 plates on each side for 5x5 (1 min)

Same thing
3 plates on each side for 5x8 (30 sec)

Sprints
Stadium lunges
Bands


Its sunny today, so fuck doing a lot of heavy presses, lets just do what we need and get out there!
 
Flat db press
100lb dbs for 4x8 (1 min)

Incline db press
90lb dbs for 4x8 (45-60 sec; failed at 6th on 4th set)

Decline close grip bench
135lbs for 4x10 (30 sec)

Seated oh neutral db press
30lb dbs for 3x12 (30 sec)


Hung over work out day.
 
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