Deans injury log! (And some gainz)
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| DeanW92 |  | ... | 02-12-2018 @ 10:21 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 30th November T bar rows SS widegrip pullups 4x12 4x8 BW Prone DB rows SS rear delt flies 3x12 each DB rows 2x12 H/S low row 3x15 Cable rows 2x10 SLDL 190x5 deadstop reps with belt 160 4x6 TNG no belt Done | ||
| DeanW92 | | ... | 04-12-2018 @ 07:43 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 3rd December Squats - 90 seconds rest 145kg 8x5 Hamstring curls 3x12 paused at top Split squats 10kg DBs 3x12 each Leg extensions 3x15 SLDL 160kg 5x5 deadstop reps | ||
| DeanW92 | | ... | 05-12-2018 @ 22:18 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tuesday 4th December Bench 120 6x5 paused 100x10 TNG Seated OHP 50 4x8 Incline H/S bench 3x20 Tricep pushdowns 4x12 Hammer curls 4x12 Well things started good but develloped some discomfort in my upper outter left pec/front delt, lowered weight but was still there. Had this injury before but not for some time. | ||
| DeanW92 | | ... | 11-12-2018 @ 11:35 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 10th december Squat Up to 180x1 paused 160x5 Deadlift 220x1 180x5 20 mins crosstrainer. Deloading volume this week to allow for a bit of recovery but increased intensity. | ||
| DeanW92 | | ... | 16-12-2018 @ 10:06 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 12th december Paused bench 150x1 130x5 Incline db press 30s 2x20 20 mins cardio Bench felt off, still some shoulder/pec issues but better than last week. | ||
| DeanW92 | | ... | 18-12-2018 @ 21:17 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 17th december Squat Up to 170x5 SLDL 190x5 150x5 Leg press Sled+4 plates 3x15 Done. Gunna keep up these short workouts until after the new year as working longer hours and have a lot on over the festive period. | ||
| DeanW92 | | ... | 20-12-2018 @ 22:30 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Thursday 20th december Bench 140x4 paused 100x22 TNG Widegrip pullups BW x 15,8,8 Dumbell pullovers 30kg 3x10 Hammerstrength chest press 2x15 Tricep pushdowns v bar 2x15 Db curls 2x15 Done. Bench strength seems to have dropped off a bit but got alot of upperbody tightness at the moment which wont be helping, forearms, biceps, front delt, chest and scapula all need loosening off. Gym is shut after tomorrow untill the 2nd of jan. May temporarily join somewhere for next week or just rest untill the new year. | ||
| DeanW92 | | ... | 31-12-2018 @ 16:28 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 31st December Front squat 90x3 1003x3 Squat 160x3 140 3x5 Paused bench 140x1 120 3x5 Hack squat machine 4x12 Done. Last 3 sessions have felt pretty crappy, bench was difficult today and have found it very difficult squatting with a mirror right in front of me. Back to the regular gym wednesday. | ||
| DeanW92 | | ... | 02-01-2019 @ 17:05 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 2nd January Squat 160x8 100 3x3 lowbar practise Stiff leg deadlift 200x1 160 3x5 TNG Widegrip pullups Bw 8,8,6 Supine rows Rest pause 10,3,3,3 Machine rows neutral grip 3x12 Straight bar curls 2x12 Hammer curls 2x12 Done. Good start to the year, squats feeling the best they have for a while. Decided to try pushing my knees forward and out instead of initiating the lift with sitting back. Trying to get some physio sorted for next week. Really need to push this year to try and make some progress! | ||
| DeanW92 | | ... | 04-01-2019 @ 22:02 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 4th jan Squat 180x1 150 4x5 Paused bench 150x1 120 4x5 Incline bench 90x8,2,2,2 MYO reps Tricep vbar pushdowns 20,5,5,5 MYO reps Rear cable flies 3x20 Db side raises 3x15 Done. Feeling good again today, not sure if i started off a bit too heavy but shall slowly increase each week from here with volume deloads every 4 weeks. | ||
| DeanW92 | | ... | 07-01-2019 @ 22:16 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 7th Jan Squat 170x3 152.5 3x5 Paused bench 140x3 122.5 3x5 Leg press 3x15 Leg extensions 3x15 | ||
| DeanW92 | | ... | 09-01-2019 @ 21:36 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Wednesday 9th January Beltless SLDL 210x3 deadstop reps 165 3x5 TNG Beltless Deadlifts 180 2x5 200x5 Widegrip pullups 2x8 Inverted rows 8 Myo set 10,4,4,4,4 Hammerstrength rows 60kg x8 100kg x 15,5,5,5,5 myo reps Lat pulldowns cables 2x12 Core work Done. | ||
| DeanW92 | | ... | 12-01-2019 @ 21:17 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Friday 11th Jan Squat 182.5x1 paused 152.5 4x5 Paused bench 152.5x1 3 second pause 122.5 4x5 Incline bench closegrip 90 2x5 Skull crushers 30kg 3x12 Ez bar curls 30kg 3x12 Done. | ||
| DeanW92 | | ... | 16-01-2019 @ 13:14 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Monday 14th Jan Paused Bench 142.5 x2 125 3x5 Squat 172.5 x2 155 3x5 Leg press Sled + 180kg 2x12 Sled + 120kg x 20 Leg extension 3x12 | ||
| DeanW92 | | ... | 16-01-2019 @ 20:56 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | Tueaday 15th SLDL 215x1 170 4x5 Inverted rows 3x8 DB rows 3x12 Lat pulldowns 3x10 Straightbar curls 2x10 Hanging knee raises 3x10 Done. Back felt very sore, but had to move training forward a day to fit physio in. | ||