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Deans injury log! (And some gainz)

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DeanW92		...	16-02-2018 @ 08:09
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 16.02.2018 @ 10:17 AM by DeanW92 Thursday 15th feb Paused bench 162.5x1 132.5 4x5 Incline bench 100x10,10,10,7 Widegrip pullups 4 sets Hammerstrength rows 4 sets Ez bar curls SS ez bar skull crushes 4 sets of each
DeanW92		...	18-02-2018 @ 17:29
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday Squats 185kgx1 paused 152.5 3x5 Standing hamstring curls 7x15 Standing calf raises 4x12 Both thursday and friday sessions where tough. A bit too much volume in the sessions earlier in the week i guess.
DeanW92		...	19-02-2018 @ 19:40
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 19th feb Paused bench 167.5x3 rep PB 135 3x5 100x25 TNG Db flies 34s 2x10 26s x15 T bar rows 3x12 Nuetral grip hammerstrength rows 3x10 Db curls ss DB tricep extensions 3x12 & 3x15 Hopefully a new 1rm on the horizon for bench
DeanW92		...	22-02-2018 @ 19:24
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 22.02.2018 @ 19:24 PM by DeanW92 Tuesday 20th Back and left glute where sore on the last friday squat session but i thought it was just down to recovery, today i had to call it a day after barely monging up a 155 squat, my whole lower left side has tightened up and was is pretty damn sore, got myself some physio booked in for Wednesday 28th and will try loosen things off a bit myself in hope of squatting on friday. Squats where just starting to look good as well gahhhhh!!
DeanW92		...	22-02-2018 @ 19:29
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 22nd Paused bench 160x5 rep PB 135 4x5 Widegrip pullups 10,10,10 Superset with Incline bench 90x15,15,15 (last set was rest pause, 12-2-1) Lat pulldowns 3x12 Tricep rope overhead extensions 3x8 1x15 Ez bar curls 3x8
DeanW92		...	23-02-2018 @ 23:55
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 23rd Tried both squatting and deadlifting today but still too tight to do either. Managed to do some seated leg presses and other machines. This will have to keep me going for now untill i recover.
DeanW92		...	27-02-2018 @ 09:10
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Monday 26th Paused bench 170 3x2 PB double and for sets! 140x12 TNG PB by 3 reps Incline db bench 42.5s x15,15,20 Strength feeling great in the bench, Unfortunately though had to leave it here as stomach was playing up. Went home and must have some sort of bug, lost 9 pound over night in fluids etc. Hopefully this doesnt last too long.
DeanW92		...	02-03-2018 @ 06:38
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 1st of march. Stomach bug has cleared, only lasted the night and felt awfull the next day, appetite still not fully returned though. Paused bench 160x1 140 3x5 Incline db bench 42.5s x 35 Incline db flies 34s 3x10 Machine low rows (underhand) 4x12 Widegrip pullups 8,6,6 Went to the physio yesterday, pretty tight in a few areas on my LHS included my lower back, main issue is that i have a minor tear in my TFL which will take a few weeks to fully heal, hopefully i can do some leg machines pain free again.
DeanW92		...	03-03-2018 @ 18:51
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Friday 2nd march Leg extensions 6x15 Standing hamstring curls 6x12 Leg press 3x20 3x10 Deadlift 190x5 Leg feeling a bit better and back on LHS felt better but RHS lower back still tight. Hopefully do some light squatting later next week, physio again on monday.
DeanW92		...	05-03-2018 @ 06:40
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Sunday 4th march Paused bench 170x1 145 3x5 Widegrip pullups 6x6 Rear delt flies 5x15 Done. Plan is attempt a PB on friday, still not managed to regain the bodyweight lost from the sickness last monday, appetite finally coming back though but still feeling drained and s**tty.
DeanW92		...	09-03-2018 @ 22:24
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 09.03.2018 @ 22:28 PM by DeanW92 9th march Paused bench 170x1 175x2 PB 150 x 5,5,2 Hammerstrength rows 4x12 Rear delt flies 4x10 Done. Still ill and struggling to eat, supprised i managed to hit any sort of PB, wish i had gone for 182.5 or 185. Unfortunately pulled my upper left pec on the last set with 150 also.
DeanW92		...	05-04-2018 @ 21:25
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Seem to be injury free for now, decided to start doing the HST program for a while. 3 full body workouts a week, 1-2 sets performed for each bodypart, start with high reps and work down each week. Hopefully spending some time in the higher rep ranges will help with injury prevention.
DeanW92		...	05-04-2018 @ 21:28
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Tuesday 3rd april Flat bench TNG 122.5x15 Squat 132.5x15 Widegrip pullups 2 sets to failure Standing hamstring curls 45kg x 20,15 Rear delt db flies 8s 2x15 Db lateral raises 12s 2x15 Db seated curls 14s 2x15 Tricep overhead rope extensions 33kg 2x15 Done
DeanW92		...	05-04-2018 @ 21:54
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thursday 5th april T bar rows Bar+75 x 15 Bar+60 x 15 Incline bench 92.5x16 Rear delt flies 10s 2x15 SLDL 150x15 DB Shoulder press. 30s 2x20 Ez bar curls Bar+30 x15 Bar+20 x15 Calf raises 3x15 Leg press. 150x 20, 15
DeanW92		...	08-04-2018 @ 09:21
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Post Edited: 08.04.2018 @ 09:22 AM by DeanW92 7th april Bench tng 130x15 rep pb Squat 140x15 rep pb WG pull ups 2x8 StandingHamstring curls 50 2x15 Db side raises 12s 2x15 Was in and out pretty quick today as was short on time but got a really good session in, was meaning to do 12s today but bench felt great and so tried the same for squats and they went well too. Down to 12s for next few sessions.

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