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Deans injury log! (And some gainz)

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DeanW92Icon...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
DeanW92Icon...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.
DeanW92Icon...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
DeanW92Icon...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!!
DeanW92Icon...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
DeanW92Icon...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.
DeanW92Icon...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.
DeanW92Icon...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.
DeanW92Icon...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.
DeanW92Icon...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.
DeanW92Icon...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.
DeanW92Icon...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.
DeanW92Icon...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
DeanW92Icon...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
DeanW92Icon...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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